An overview and application tips for your practice

Yoga is not just a physical exercise, but also a conscious approach to rest and ritual. An important tool that can help you on your journey to greater mindfulness and inner peace is the yoga bolster.

In this article, we introduce you to three different types of bolsters plus examples of how to use them so that you can find the perfect support for your yoga practice.

What types of bolsters are there?

There are different types of yoga bolsters, each serving a different purpose. The most common are:

Rectangular bolsters

The rectangular bolster is probably the shape you'll find in your studio. It offers stable support and is perfect for longer poses. These bolsters are especially popular in Yin Yoga or for supporting back and hip openings.

Round bolsters

Round bolsters are ideal for supportive poses and provide gentle elevation. They are versatile and well-suited for restorative yoga practices. The rounded shape of a cylindrical bolster is perfect for supporting your knees and can take your Savasana pose to new depths by making your lower back and knees more comfortable.

Prana bolster

This smaller bolster is designed for chest-opening poses and supports comfortable expansion during breathing exercises. Simply place the bolster along your spine to open your shoulders, rib cage, and heart space. The Prana bolster can also be used to lift the hips in Virasana (Hero's Pose) or Sukasana (Cross-legged Pose). It helps reduce strain on the lower back and makes it easier to focus on your inhalation and exhalation.

Two simple exercises with the bolster

Seated Forward Bend with Bolster (Paschimottanasana)

Sit on your yoga mat with your legs stretched out and place the bolster on your thighs. Gently bend forward and rest your upper body on the bolster, allowing your back to relax and round. Find peace in this position and breathe deeply and evenly.

Reclining Butterfly with Bolster (Supta Baddha Konasana)

Sit on your yoga mat and place the bolster about a hand's width behind you. Bring the soles of your feet together and find a comfortable sitting position. Gently lean back onto the bolster, letting your knees relax and fall to your sides. Keep your feet together, soles touching. Spread your arms out to your sides, palms facing up. Relax your body and let your posture sink into the mat.

FAQs: What should I look for when buying a yoga bolster?

Which yoga bolster is best for you depends on your personal situation and needs. Here are some other factors to consider when choosing your bolster:

1. Shape and size

Your lifestyle is very individual, so your role should match that. When choosing the size and shape, consider your practice and routine. For those who are on the go, mini bolsters are ideal because they are easy to carry. Rectangular bolsters offer stable support and are versatile. Round bolsters support you with gentle comfort.

2. Material and filling

The bolster's filling plays a crucial role in comfort and support. Bolsters are available in various firmness levels, from soft to firm.

Common materials are:

- Kapok: A natural filling that is lightweight and breathable. Kapok bolsters are soft and conform well to the body.

- Foam: These bolsters offer firmer support and are ideal for those who need more stability.

- Buckwheat hulls: This filling is adaptable and offers good support while remaining breathable. This natural material is often locally produced.

Make sure to choose a material that suits your personal comfort and needs.

3. Reference

Choose a cover based on comfort, style, and care preferences. Removable covers and washability are important features. They contribute to the longevity of your yoga bolster. To ensure your bolster supports your practice for many years, we recommend high-quality, eco-friendly materials such as 100% cotton and linen. These not only offer a beautiful feel and strength, but are also a sustainable and environmentally conscious choice.