A yoga bolster pillow is a versatile prop that can enhance your yoga practice and provide support, comfort, and relaxation. Here's how you can use a yoga bolster pillow:
- Seated Poses: Sit on your yoga mat with your legs crossed. Place the bolster vertically behind you, and gently lean back against it. This will provide support to your back and allow you to sit comfortably for an extended time.
- Supported Backbends: Place the bolster horizontally on your mat. Lie down on your back with your knees bent and feet flat on the mat. Lift your hips slightly and slide the bolster under your lower back, aligning it with your spine. Relax your upper body over the bolster, allowing it to support your backbend.
- Supported Chest Opener: Sit in a kneeling position with your knees wider than hip-width apart. Place the bolster horizontally between your legs and lean forward, allowing your chest to rest on the bolster. This pose helps open the chest and stretch the muscles in your shoulders and upper back.
- Restorative Poses: For deep relaxation, place the bolster lengthwise on the mat. Lie down on your back with your knees bent, feet flat on the mat. Lift your hips and slide the bolster under your sacrum (the triangular bone at the base of your spine) for support. Extend your legs straight or place the soles of your feet together for a reclined butterfly pose. Stay in this position for several minutes to release tension and stress.
- Supported Savasana: Lie down on your back with your legs extended, hip-width apart. Place the bolster underneath your knees, allowing your legs to rest comfortably. Supportive savasana with a bolster can help relax your muscles, reduce anxiety, and promote overall well-being.
Remember, while using a yoga bolster pillow, it’s essential to listen to your body’s needs and adjust the prop accordingly. The bolster should provide support and comfort without any strain or discomfort.
Best Yoga Bolster Pillows in April 2024
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Rating is 5 out of 5
Simian Yoga Bolster Pillow Premium Meditation Bolsters Supportive Rectangular Cushion with Skin-Friendly Velvet Cover Washable, Support Cushions Bolster Pillows for Restorative Yoga,Yin Yoga… (CREAM BEIGE)
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▨ALL Bolsters Are Compressed During Packaging: ⚠️1.Slap it vigorously the entire compressed Pillow to speed up recover,especially for double side parts. ⚠️2. Just lay it flat somewhere and be more patient wait 2-4days for decompressing fully. ⚠️3. It is normal If you found its height around 4-4.5inch at first used. But, we promised its original design around 5.5inches. Please Let time witness for it
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▨OVERVIEW: With its space-saving & Ergonomic rectangular shape, SIMIAN rectangular yoga bolster features 35D PU fill to create a firm and excellent support cushion that provides superior support and cushioning. The yoga bolster pillow has a removable cover with hidden zipper construction and made from our plush, soft and absorbent suede mico-fiber fabric to keep you dry and comfortable.
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▨FEATURES & CARE: With a sturdy, easy-carrying handle and embroidery logo detail, yoga bolster offers the greatest possible versatility, performance, and support for any practice, like yoga, meditation, or simple Stretching. Remove outer microfiber cover from inner pillow. Machine wash on cold with like colors. Hang or tumble dry on low. Tumble dry on low recommended. Do not use dryer sheets or scented detergents.
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▨A MUST FOR YOGIS: This rectangular bolster offers greater width and a flatter surface for supine postures. The long, flat surface supports the whole back and can also be used to raise the hips in sitting postures and for support in shoulder stand variations. With a sturdy, easy-carrying handle and embroidery logo detail, yoga bolster offers the greatest possible versatility, performance, and support for any practice, like yin yoga, Iyenga yoga,meditation, restorative yoga or simple stretching.
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▨SUPPORTIVE: Yoga Bolster is one of our favourite props for any style of yoga or meditation practice. Available in four rich colours, with Skin-friendly fabric, and firm inner filled.The Rectangular Bolster promotes gentle chest opening, makes a great back bending prop, and provides a moderate lift for forward bends and legs up the wall. Its generous size creates a stable, comfortable surface — so stretch out, lie back, and relax!
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▨VERSATILITY BOLSTER: SIMIAN Yoga bolster can be used as a knee support pillow for side sleep to help with alignment. It is could be a pregnancy arsenal after post-partum and gives you a extra support while reading or watching movie in bed. You deserve it.⚠️All bolsters are compressed during packaging. Please allow over 48 hours for bolster to decompress⚠️ （no longer than four days）PLEASE BE MORE PATIENT. Time will prove everything!!!
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Rating is 4.9 out of 5
Yes4All Triple-Layer Sponge Yoga Bolster Pillow for Restorative Yoga & Meditation - Versatile Yoga Support Pillow, Balance & Poses Modification
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ELEVATE YOUR ZEN: Yes4All Rectangular yoga bolster enhances your yoga & meditation by boosting relaxation and well-being for all levels; Ideal for various exercises & restorative yoga; Our bolster pillow with memory foam provides a foundation for journey to inner peace
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MAXIMUM COMFORT: Yoga bolster pillow features a triple-layer sponge core providing smooth and supportive comfort; The firm but yielding surface safely supports your lower back, spine, and hips, allowing balance & flexibility even in challenging poses
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EASY CARE: Yoga cushion bolster comes with a hidden zipper, removable suede cover for effortless cleaning; Smooth cover of this bolster pillow for yoga ensures a seamless look, keeping yoga bolster pillow tidy & ready for all yoga sessions
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CONVENIENT AND PORTABLE: Yoga bolster for restorative yoga comes with an easy carrying handle and a protective dust bag for storage and transport. Take this long yoga pillow with you to the yoga studio or class and enjoy your zen on the go
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VERSATILE FUNCTIONALITY: As a bolster pillow yoga practitioners love, this rectangular massage bolster doubles as a sofa or bed pillow providing a soft surface & firm denseness; A thoughtful gift for those who love yoga and meditation
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Rating is 4.8 out of 5
TokSay Yoga Bolster Pillow for Restorative Yoga - Meditation Pillow with Velvet Cover, Filled with Soft Cotton - Yoga Pillow for Yin Yoga, prenatal Yoga, Meditation - Rectangular Yoga Bolster (Green)
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MADE TO LAST - Unparalleled quality support and durability, allow your body and mind to focus like never before. Unrivaled support with our yoga bolster pillow, it is the perfect companion for beginners. Each Yoga pillow is filled with soft cotton to provide lasting durability and structure, strong support allow perfect relaxation whilst focusing on yoga or meditation.
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VELVET COVER - The surface is skin-friendly and comfortable, soft and elastic; with the invisible zipper which is easy to remove without scratching skin; it can be washed by hand or machine; the fitting handle is beautiful and makes it easy to carry.
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Meditation Freiends - This perfect bolster is also used for meditation pillow. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process may result in enhanced physical and emotional well-being.
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COMFORTABLE DESIGN - This yoga bolster delivers the perfect level of support, while being perfectly balanced and Comfort. The strong carry handle makes transporting your bolster to class easy.
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YOGA PRACTICE - Perfect integration into the quiet atmosphere of Yoga,you can practice all of your yoga asanas from class in the comfort of your own home.The versatile bolster pillow is ideal for yin yoga, prenatal yoga, stretching, pain relief, back support, meditation, and more!
4
Rating is 4.7 out of 5
Gaiam Yoga Bolster - Long, Rectangular Meditation Pillow - Supportive Cushion for Restorative Yoga and Sitting on the Floor - Built-In Carrying Handle - Machine Washable Cover - Black
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Yoga Bolster Pillow - The Gaiam yoga bolster is a soft and supportive meditation cushion for added support for the body during yoga, meditation, or general relaxation. Our pillow comes in multiple colors to match your style.
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All-Natural Filling - This pillow is filled with natural cotton batting for superior comfort and cushioning. The soft and flexible filling lets you lay against the pillow with cushioned comfort while the pillow keeps its shape.
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Handle Strap - Our yoga pillow features a built-in sturdy handle on the pillow case for hassle-free transport to easily grab the meditation cushion and go or reposition for poses or support your neck.
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Care Instructions - No need to worry about how to maintain freshness for your pillow as the cover is removable and machine washable. Easily remove to toss in the washing machine.
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Not Just for Yoga - This pillow is an ideal yoga accessory but can also be used for general support to stretch out tense muscles in your neck or prop up your legs and feet after a long day.
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Rating is 4.8 out of 5
NOFFA Yoga Bolster Pillow for Yin Yoga, Pilates, Meditation Support Cushion, Rectangular Yoga Foam Wedges with Washable Cover
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( 1 ) Ergonomic: rectangle Yoga support cushion helps you to release stress.
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( 2 ) High density foam: Yoga foam wedges are made of premium support foam.
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( 3 ) Portable design: The supportive meditation pillow with carry handle, you can take it when you travelling or going outside.
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( 4 ) Removable and washable cover: Yoga bolster pillow with soft velvet cover, can be machine washable.
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( 5 ) Size: 64x25.5x14cm - 25.2x10x5.5 inches
Can you incorporate a yoga bolster pillow into your home practice routine?
Absolutely! Incorporating a yoga bolster pillow into your home practice routine can be a wonderful addition to support and deepen your practice. Here are some ways you can use a yoga bolster pillow:
- Restorative Poses: One of the main uses of a bolster pillow is in restorative yoga poses. These poses help relax and rejuvenate the body and mind. For example, you can place the bolster under your knees in Savasana (corpse pose) to elevate and support your legs, or use it to support your back in Supported Bridge pose.
- Heart Opener: Lie back on the bolster with it running perpendicular to your spine, supporting your upper back and shoulders. Let the arms relax to the sides or above the head. This gently opens the chest, stretches the shoulders, and can provide a calming effect by releasing tension held in the upper body.
- Forward Folds: If you find it challenging to touch your toes when folding forward, sitting on a bolster can help bring the floor closer, making the pose more accessible. Place the bolster lengthwise between your legs and gently fold forward.
- Gentle Backbends: By placing the bolster lengthwise along your spine, propping yourself up with your elbows and forearms, you can create a gentle supported backbend. This helps open the chest, stretch the spine, and provide a grounding effect.
- Restorative Savasana: Use the bolster pillow under your knees or lower back to create a comfortable and supported Savasana. This allows for deeper relaxation, spinal support, and easy breathing.
Remember, it's important to listen to your body and find the right support for each individual pose. Experiment with different positions and placements of the bolster pillow to find what feels best for you.
How does the shape of a yoga bolster pillow impact its functionalities?
The shape of a yoga bolster pillow can impact its functionalities in various ways. Here are a few examples:
- Length: The length of a bolster pillow determines the surface area available for support. Longer bolsters provide a larger area for resting or supporting the body, allowing for more versatility in yoga poses and providing additional comfort.
- Width: The width of a bolster pillow can affect its stability. A wider bolster tends to be more stable and supportive, making it suitable for restorative yoga or as a prop for various poses that require a larger base of support.
- Height: The height or thickness of a bolster pillow can influence its level of support. A higher bolster provides more elevation and support, which can be beneficial for poses that require raised hips or added height for alignment and stability.
- Shape variations: Some bolster pillows come in specific shapes to cater to different needs. Cylindrical-shaped bolsters are commonly used for restorative poses and under the knees, while rectangular bolsters are versatile and can be used for various yoga poses, including supporting the back, legs, or chest.
By considering the shape of a yoga bolster pillow, yogis can choose the most suitable one for their specific needs, ensuring proper support, comfort, and alignment during their practice.
Are there any specific breathing techniques that can be learned using a yoga bolster pillow?
Yes, there are several breathing techniques that can be practiced using a yoga bolster pillow. Here are a few examples:
- Supported Savasana: Lie down on your back with your yoga bolster pillow placed horizontally under your knees. Close your eyes and comfortably rest your arms by your sides. Allow your body to relax completely, and focus on your breath. Take slow, deep breaths, allowing your belly to rise on your inhale and gently fall on your exhale. This supported position helps promote relaxation and deep breathing.
- Diaphragmatic Breathing: Sit comfortably with your legs crossed, placing the bolster vertically in front of you. Rest your hands on top of the bolster, close your eyes, and relax your shoulders. Inhale deeply, allowing your belly to expand and fill with air while keeping your chest relatively still. Exhale slowly and fully, feeling the gentle rise and fall of your belly. This breathing technique helps to activate the diaphragm and promotes a calming effect.
- Alternate Nostril Breathing: Sit in a comfortable cross-legged position with the bolster in front of you. Place your right hand in Vishnu Mudra by pressing your index and middle finger gently against your palm. Use your right thumb to close your right nostril and inhale deeply through your left nostril. Close the left nostril with your ring finger, release the thumb from the right nostril, and exhale through the right nostril. Inhale through the right nostril, close it with the thumb, release the ring finger from the left nostril, and exhale through the left nostril. This technique balances the flow of energy in the body and helps to calm the mind.
These are just a few examples, but there are many other breathing techniques that can be practiced with a yoga bolster pillow. It's best to consult with a certified yoga instructor to learn more specific techniques based on your needs and goals.
