Back pain is something that almost everyone experiences at some point. For some people, the pain goes away quickly, while others suffer from chronic back pain for years. A bolster can help relieve the pain because, when used correctly, it gently relieves the spine and promotes better posture. In a slow, calm and restorative yoga practice, both physical pain and the resulting mental tension can be reduced or even eliminated.
Which bolster is right for my yoga practice?
The bolster types in the following exercises can be replaced with your favorite bolster. Basically, a rectangular bolster offers a wider, more comfortable and more stable lying surface than a round bolster; with the round bolster you can perform the respective stretch even more intensively. Hold each of the following poses for a few minutes to fully recharge your batteries.
01 Variation Supta Baddha Konasana with Bolster/
Variation supported butterfly
Sit on your yoga mat with your legs stretched out in front of you and place the bolster lengthways behind you. Leave a hand's width of space between your buttocks and the bolster. Roll over onto your side onto the bolster until you are lying on it. Your buttocks remain on the mat and you place your forearms along the bolster on the mat. If it feels good for you and your lower back, vary the leg position by bending your legs, placing the soles of your feet together and letting your knees sink outwards. In this pose you create a lot of space in your chest and stretch your inner legs.
02 Mastyendrasana with Bolster/
Supported fish
Lie down on your mat and place a narrow Prana Bolster across your shoulder blades to gently stretch the front of your body. Place the bolster under your shoulder blades so that your neck is free, and place a yoga block under your head if necessary.
03 Balasana with bolster/
Supported position of the child
You start in the heel seat. Open your knees a little and place your bolster lengthways between your knees. Relax your upper body along the bolster and come into child's pose. Turn your head to the side and change the direction of your head halfway through. Place your forearms on either side of the bolster along the mat to ground yourself. Alternatively, you can make a pillow out of your hands and place your forehead on it. Let your hips sink heavily towards your heels. If your hips need a little more support, place one or two folded blankets between your buttocks and heels. In this relaxing pose, the bolster helps to lengthen the lower back.
04 Viparita Karani with Bolster/
Supported inversion
Lie down on your mat so that you can lean your legs against the wall. Place a rectangular bolster under your sacrum to relieve your hip flexors and lower back. Lean your heels against the wall and transfer the weight of your hips completely to the bolster. Enjoy the gentle stretch on the backs of your legs while you relieve your lower back.
05 Savasana with bolster/
Assisted final relaxation
Place a square bolster under your knees in Savasana to relieve pressure on your lower back. This pose keeps your lower back flat on the floor and supports your hamstrings. Play with the positioning of your bolster and pull it closer to the underside of your thighs or your calves.