How to Use Your Yoga Bolster Pillow?

16 minutes read

Using a yoga bolster pillow can greatly enhance your yoga practice by providing support, comfort, and stability in various poses. Here are some ways to effectively use your yoga bolster pillow:

  1. Restorative Poses: Place the bolster horizontally on your mat and lie down on it, ensuring that it supports your entire back and head. This can help you relax in poses such as Corpse Pose (Savasana) or Supported Child's Pose, which are perfect for gentle stretches and deep relaxation.
  2. Heart Openers: To open up your chest and shoulders, place the bolster vertically lengthwise along your spine. Gently lower your body onto it, allowing your shoulders and upper back to rest on the bolster. This can be done in poses like Supported Bridge Pose or Supported Fish Pose.
  3. Hip Openers: Sit on your mat with legs extended wide apart. Position the bolster vertically between your legs and fold forward, allowing your torso to rest on the bolster. This can provide support and help release tension in poses like Wide-Legged Forward Fold (Upavistha Konasana).
  4. Gentle Backbends: Sit with your legs folded in front of you, knees bent, and feet on the mat. Place the bolster lengthwise behind you, against your lower back. Gently lie back until your upper back and head are comfortably supported on the bolster. This can be done in poses like Supported Bridge Pose or Supported Reclining Bound Angle Pose.
  5. Comfort in Seated Poses: Use the bolster to elevate your hips, making seated poses more comfortable, especially if you have tight hips or knees. Simply sit on the edge of the bolster, ensuring that your spine stays aligned.

Remember, the key is to find the right height, angle, and positioning of the bolster that suits your body and the pose you are practicing. Adjust and experiment with the placement until you find the most comfortable and supportive position.

Best Yoga Bolster Pillows in April 2024

1
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)

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)

  • ▨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
  • ▨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.
  • ▨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.
  • ▨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.
  • ▨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!
  • ▨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!!!
2
Yes4All Triple-Layer Sponge Yoga Bolster Pillow for Restorative Yoga & Meditation - Versatile Yoga Support Pillow, Balance & Poses Modification

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

  • 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
  • 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
  • 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
  • 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
  • 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
3
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)

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)

  • 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.
  • 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.
  • 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.
  • 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.
  • 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
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

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

  • 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.
  • 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.
  • 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.
  • 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.
  • 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.
5
NOFFA Yoga Bolster Pillow for Yin Yoga, Pilates, Meditation Support Cushion, Rectangular Yoga Foam Wedges with Washable Cover

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

  • ( 1 ) Ergonomic: rectangle Yoga support cushion helps you to release stress.
  • ( 2 ) High density foam: Yoga foam wedges are made of premium support foam.
  • ( 3 ) Portable design: The supportive meditation pillow with carry handle, you can take it when you travelling or going outside.
  • ( 4 ) Removable and washable cover: Yoga bolster pillow with soft velvet cover, can be machine washable.
  • ( 5 ) Size: 64x25.5x14cm - 25.2x10x5.5 inches


What is the purpose of a yoga bolster pillow?

The purpose of a yoga bolster pillow is to provide support and enhance comfort during yoga practice. It is a firm, cylindrical pillow that can be used in various yoga poses to help create stability and alignment. Bolsters are commonly used in restorative and yin yoga practices, where they aid in deep relaxation and long-held stretches. They can be placed under different body parts like the spine, hips, or knees to provide gentle support and promote a sense of ease and relaxation in the body. Additionally, bolsters can be used for meditation and breath work, as props for different yoga poses, or to help modify poses for individuals with limited flexibility or injuries.


What is the recommended way to position a yoga bolster pillow during side stretches?

When performing side stretches in yoga using a bolster pillow, it is generally recommended to position the bolster perpendicular to your body.

Here's a step-by-step guide to help you:

  1. Start by sitting comfortably on your mat, with your legs extended to one side.
  2. Place the bolster pillow perpendicular to your body, so it aligns with your side ribs and hip.
  3. Lean over the bolster, allowing your torso to rest on the pillow. Ensure that the bolster is supporting your upper body and providing a gentle lift.
  4. Adjust the placement of the bolster as needed to find a comfortable position where you can relax and settle into the stretch.
  5. You can also experiment with slightly rolling onto the bolster to deepen the stretch or moving it higher or lower along your side for variations in the stretch.
  6. Stay in the side stretch for a few deep breaths or as long as it feels comfortable and beneficial for your body.
  7. Repeat the same steps on the other side.

Remember, every body is different, so feel free to make small adjustments to find the most suitable position for your personal needs and comfort.


What is the recommended maintenance routine for a yoga bolster pillow?

To maintain and prolong the life of your yoga bolster pillow, here are some recommendations for a maintenance routine:

  1. Spot clean regularly: Use a damp cloth or sponge with a mild detergent to gently wipe away any dirt, sweat, or stains that may accumulate on the surface of the bolster pillow.
  2. Air out and sun-dry: To prevent any moisture build-up or odor, regularly place your bolster pillow in a well-ventilated area to air it out. If possible, expose it to direct sunlight occasionally to naturally disinfect and refresh it.
  3. Use a removable cover: Consider using a removable cover for your bolster pillow. This cover can be easily removed and washed separately, protecting the pillow itself from dirt, oils, and sweat. Choose a cover made of a durable and easily washable fabric.
  4. Follow washing instructions: If your bolster pillow has a removable cover, make sure to follow the washing instructions provided by the manufacturer. Generally, gentle machine washing or hand washing with a mild detergent and cold water is recommended. Avoid using bleach or harsh chemicals that may damage the fabric or filling.
  5. Dry completely: After washing the removable cover, ensure it is thoroughly dried before placing it back on the yoga bolster pillow. This will prevent the growth of mold or mildew.
  6. Store properly: When not in use, store your yoga bolster pillow in a cool, dry place to protect it from excessive moisture, dust, and direct sunlight. Avoid storing it in areas prone to pests or with strong odors.

By following these maintenance routines, you can keep your yoga bolster pillow in good condition, ensuring its durability and hygiene over time.


How to properly clean a yoga bolster pillow?

To clean a yoga bolster pillow properly, follow these steps:

  1. Remove the bolster pillow cover (if it is removable). Most bolster pillows come with a removable cover that can be washed separately.
  2. Check the care instructions label on the cover for any specific washing instructions. If there are no instructions or the cover is not removable, continue to the next steps.
  3. Fill a basin or sink with lukewarm water and add mild detergent. Avoid using bleach or harsh chemicals.
  4. Submerge the cover in the soapy water and gently agitate it. Allow it to soak for about 15-20 minutes to loosen any dirt or stains.
  5. After soaking, drain the soapy water and rinse the cover with clean water until all the detergent is removed.
  6. Gently squeeze the excess water from the cover. Do not wring or twist it, as this may damage the fabric.
  7. Lay the cover flat on a clean towel and roll it up together to remove excess water. Press down on the rolled-up towel to absorb more moisture.
  8. Unroll the towel and reshape the cover if needed. Lay it flat on a clean surface and allow it to air dry completely. Avoid exposing the cover to direct sunlight, as it may lead to color fading.
  9. In the meantime, you can spot clean the bolster pillow itself if it has any stains. Use a mild detergent mixed with water and a soft brush to gently scrub the stained area. Rinse the soap off with a clean cloth dampened with water and let it air dry.
  10. Once the cover is dry, reattach it to the bolster pillow if it is removable.

Remember, it's always best to refer to the care instructions specific to your bolster pillow cover, as different materials may have specific recommendations.

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