How to Use a Yoga Bolster: 4 Favourite Poses for Relaxation and Recovery

Have you used a yoga bolster in your practice, or are you curious about how to use one? A yoga bolster is one of the most versatile yoga props and can be used in many different styles of yoga.

A bolster helps support the body, open the chest and create greater comfort in a variety of poses. It is particularly popular in yin yoga and restorative yoga, but can also be a valuable companion in meditation, breathwork and recovery practices.

Here are some of our favourite yoga bolster poses.

Legs Up the Wall

This is a deeply restorative pose and a wonderful alternative if you prefer not to practise other inversions.

Using a bolster in this pose provides additional support and cushioning. Place the bolster underneath your sacrum and extend your legs up against a wall. You can also practise the pose without a wall, but resting the legs against the wall allows the body to relax more fully.

Take slow, comfortable breaths and allow yourself to settle into stillness.

Reclined Butterfly Pose

In this pose, the bolster helps open the front of the body, particularly the chest and shoulders.

Place the bolster lengthwise behind you. If desired, you can elevate one end of the bolster using yoga blocks or books to create a gentle incline. The higher the incline, the gentler the backbend will feel.

Bring the soles of your feet together and allow your knees to fall out to the sides. Slowly recline back onto the bolster.

Take a deep breath in and, as you exhale, allow the shoulders to soften towards the floor while gently lifting through the chest. If your head feels unsupported, place a folded blanket or cushion underneath it. You may also enjoy placing a bolster under your knees for additional comfort and support.

Child's Pose

Child's Pose becomes even more comfortable when supported by one or two bolsters.

Begin by kneeling on the floor and place a bolster lengthwise between your legs. Fold forward and allow your torso to rest on the bolster, gently embracing it with your arms.

This variation encourages the body to soften and relax more fully into the pose. Child's Pose is often used to release tension in the lower back and shoulders and offers a calming space to return to whenever you need stillness and comfort.

Seated Forward Fold

Not everyone can comfortably fold forward in a seated forward bend, especially if the back of the body feels tight.

A bolster can help fill the space between your upper and lower body, creating support and allowing you to relax more deeply into the pose.

Start by placing the bolster lengthwise in front of you. Rest your forehead on one end and allow the other end to extend towards your feet or legs. Adjust the angle of the bolster until you find a level of support that feels comfortable.

If you would like to explore a deeper variation, place the bolster horizontally across your legs and gently fold forward over it.

Finding the Right Bolster

There is a yoga bolster for every practice. The most common shape is the traditional round bolster.

Our yoga bolsters are filled with natural buckwheat hulls that adapt to the contours of the body, providing stable and comfortable support in a wide range of yoga poses, meditation practices and recovery rituals.

Explore Our Yoga Bolsters

Discover our collection of yoga bolsters designed for yin yoga, restorative yoga, meditation, breathwork and recovery.