What Is A Yoga Bolster?

Yoga bolsters are multi-purpose yoga props used in many styles of yoga to add comfort, support and alignment. These cushions are used to add support during practice so you can go deeper and get into more poses. In this article, we will look at the different types of yoga bolsters, their benefits, how to use them and what to look for when buying one. We will also cover how to care for your bolster so it lasts.

What Are The Different Types Of Yoga Bolsters?

Yoga bolsters come in many shapes and sizes, each for a specific purpose. Knowing the different types will help you choose the right bolster for you.

Rectangular Yoga Bolsters

Rectangular bolsters are the most common type, flat and wide. They are great for many poses and are especially good for supporting the back, legs and abdomen. Their big surface area makes them versatile and perfect for restorative and yin yoga.

Round Bolsters

Round bolsters are cylindrical and are great for supporting the spine in backends or lifting the hips in seated poses. Their rounded shape provides more gentle and even support, perfect for deep relaxation and chest-opening poses. They are also great for prenatal yoga to support the growing belly. 

Pranayama Bolster

Pranayama bolsters are smaller and narrower than rectangular and round bolsters. They are designed for pranayama (breathing exercises) and support the spine and chest, for better airflow and deeper breathing. They are also easy to carry and store.

Supportive Cushions

Extra support cushions come in different shapes and sizes, crescent and wedge-shaped. These cushions are used to add extra support and comfort in poses that require holding or deep stretching. You can place them under the knees, neck or lower back.

What Are The Benefits Of A Yoga Bolster?

Using a yoga bolster in your practice has many yoga benefits for both beginners and older yogis as well as advanced practitioners.

Provides Support And Stability

One of the main benefits of a yoga bolster is support and stability. This is especially beneficial for beginners or those with limited flexibility. You can maintain balance and good posture in all poses with a bolster and reduce the risk of injury.

Helps With Proper Alignment

Alignment is key in yoga to avoid strain and injury. A yoga bolster helps with alignment by providing support in all poses. For example, using a bolster under the hips in seated forward bends helps tilt the pelvis forward and makes the stretch more effective and safe.

A yoga block can also help with alignment by adding height and general support that helps align the whole body, especially in restorative and deep stretching poses.

Increases Comfort And Relaxation

A yoga bolster is more comfortable in poses so you can hold them for longer without discomfort. This is great in restorative yoga where poses are held for extended periods to relax and de-stress. The bolster’s cushioning effect releases physical tension and makes you relax.

While a yoga strap can also be used alternatively to stretch and reach, it doesn’t offer the same level of cushioning and comfort as a bolster. The bolster’s ability to fully support the body helps you relax and get into a deeper state of rest.

Aids In Restorative Poses

Restorative yoga is all about relaxation and recovery and often involves long holds in supported poses. A yoga bolster is a must in these practices, providing the support to fully relax into each pose. By reducing physical strain, bolsters help the body go into deep rest and heal and rejuvenate.

How To Use A Bolster In Yoga?

Knowing how to use a yoga bolster effectively can enhance your practice and maximise the benefits.

For Restorative Poses

In restorative poses, a yoga bolster is used to support the belly fully, so you can completely relax. For example, in Supta Baddha Konasana (Reclining Bound Angle Pose) placing a bolster lengthwise under the spine opens the chest and supports the back, making the pose more restorative.

For Support In Challenging Poses

In more challenging poses a yoga bolster can give you the support you need to stay balanced and aligned. For example in Balasana (Child’s Pose) placing a bolster between the thighs and torso makes the pose more comfortable and supported, with less strain on the lower back and knees.

For Deepening Stretches

Using a bolster to deepen stretches can help increase flexibility over time. In Paschimottanasana (Seated Forward Bend) placing a bolster under the knees or along the length of the legs gives you support so you can relax into the stretch more fully and safely.

In addition to bolsters, other props such as yoga blocks and yoga straps can enhance your practice. For example, in restorative poses like the Supported Bridge Pose, you can place a bolster under your sacrum, blocks under your feet for extra height and a strap around your thighs to keep your legs in place. This combination gives you a fully supported and aligned pose. Knowing how to use these props together can help you build your yoga toolkit. 

Check out our Rest and Digest yoga essentials below.

Rest And Digest Yoga Mat: Our rubber yoga mat has an earthy feel that gets softer with use. Sustainably sourced and made from 100% natural rubber and jute, it’s an eco-friendly option. 4mm thick, with dimensions 183cm*61cm, and 2.5kg, it’s lightweight but robust. Besides, it comes with a convenient carry strap.

Rest And Digest Yoga Block: Our yoga block measures 7.5cm*15cm*22.5cm and is made from dense, sustainably sourced cork. With smooth surfaces and edges, it provides support and stability so you can try a variety of poses with ease.

Rest And Digest Yoga Strap: Our extra-long yoga stretch strap gives you even more options for poses. 175cm tall, 3m long and 3.8cm wide, this 100% cotton strap comes with an easy-to-use and secure D-ring for adjustable length. 

Alternatively, you can check out our all-in-one yoga bundle which includes a yoga mat, a carry strap, an extra-long stretch strap and yoga blocks. For more information on how to choose your yoga accessories, as well as finding the best yoga mat for your practice, see our blog.

What To Consider When Buying A Bolster For Yoga?

When buying a bolster for yoga you need to consider a few things to make sure it’s right for you.

Size And Shape

The size and shape of the bolster is key. Rectangular bolsters give broad support and round bolsters give targeted support. Think about the types of poses you do most and choose a bolster that suits you. A supportive cushion is also a good option if you prefer a smaller, more versatile bolster.

Material And Firmness

Yoga bolsters come in cotton, foam and synthetic fabrics. The firmness of the bolster affects the level of support it gives. A firmer bolster gives more stability and a softer one gives more cushioning. Think about the material and firmness that suits your comfort level and practice style.

Price

Prices for bolsters vary depending on the brand, material and size. Set a budget and look for a bolster that gives you the best value for your money. A higher price may mean better quality but there are also affordable options that give excellent support and durability.

Brand And Reviews

Researching brands and reading reviews will help you find a good yoga bolster. Look for brands with a good reputation like Rest and Digest. Reading reviews from other practitioners will give you an idea of how the bolster performs and overall satisfaction.

How To Care For Your Bolster

Proper care and maintenance of your yoga bolster will make it last longer and effective.

Cleaning And Maintenance

Follow the manufacturer’s cleaning instructions to keep your bolster in good condition. Many bolsters have removable covers that can be washed separately. For non-removable covers, spot clean as needed and make sure the bolster is dry before using it again.

Yoga Bolster Storage

Store your bolster in a dry place to prevent damage. Don’t expose it to direct sunlight or moisture as it can affect the material and shape. A storage bag or cover can help protect the bolster when not in use.

Replacing When Necessary

Over time, a yoga bolster can lose its firmness or shape. If you notice the bolster no longer gives you the support you need or is damaged, replace it. Check your bolster regularly to make sure it still meets your practice needs.

A bolster is a great addition to any yoga practice, giving support, alignment and relaxation. Not only will it benefit your practice but will also give you a more comfortable and safe yoga experience. Combined with other props like yoga blocks and yoga straps from Rest and Digest, you can create a comprehensive and supportive environment that caters to your unique needs.