At some cut-off date in the course of the COVID lockdown, I discovered myself mendacity on my yoga mat with 5 or 6 completely different props—yoga blankets, an eye fixed pillow, yoga strap, two blocks, and naturally, my cylindrical navy blue yoga bolster—wedged into each crevice between my physique and the ground.
This cozy association of props was a part of the curriculum for a instructor coaching I used to be finishing on restorative yoga and the nervous system, however someplace between opening my hips and deepening my breath, I noticed I had critically underestimated the ability of a prop to make lasting constructive change in my physique and thoughts. This prop was my bolster (sometimes called a yoga pillow)—one thing I might owned for years, however solely often used as a result of, nicely, I simply had no concept tips on how to actually use it.
Now, three years later, I nonetheless attain for my bolster after I’m struggling to cope with stress as a result of I do know if I chill out my physique, I can finally chill out my thoughts and discover stability once more. Learn on to study extra about the advantages of utilizing one and tips on how to incorporate it into your follow—together with just a few ideas from one other yoga instructor and bolster devotee.
The advantages of a yoga bolster that’ll persuade you so as to add it to your follow
A yoga bolster is a gentle and supportive prop designed that can assist you attain an entire new stage of complete leisure, each on and off the mat. Bolsters are a squishy staple of restorative yoga, which is a delicate follow that has you drape your self over yoga props for 3 to twenty minutes at a time, with the objective of fully stress-free your physique to slowly but absolutely shift your nervous system right into a state of deep relaxation.
In contrast to agency yoga blocks, a strap, and even yoga blankets, that are nice, but in addition require a little bit of time and data to get arrange, a bolster is easy and simple to make use of simply as it’s, delivering an nearly on the spot calm the second you recline into its comforting embrace.
Plus, it may be folded right into a extra vigorous yoga follow, as a delicate solution to transition into savasana (corpse pose), in addition to in every day life, the place it may work magic to assist unwind the knots of bodily, psychological, and emotional stress. However don’t simply take it from me. Divya Balakrishnan, E-RYT 200, a New York Metropolis-based registered yoga instructor, additionally makes use of bolsters in her private follow and whereas educating lessons.
“The discharge you get by utilizing a bolster can profit you in so some ways,” Balakrishnan says. “In cases after I use it to open my physique, I discover it boosts blood circulation and permits for muscular launch. It additionally places my thoughts comfy, shifting my consideration away from the hassle of the posture to the feeling of launch. My college students and I exploit bolsters in my restorative lessons to embody ‘sukham,’ or the yogic idea of ease.”
Positive, lounging on a yoga bolster doesn’t seem all that sophisticated. And that is type of the purpose—it’s meant to really feel simple sufficient so you possibly can let go and give up to easily being within the pose. And let’s face it, typically letting go of stress and focusing solely on the current second may be exhausting when that isn’t one thing you’re used to doing.
In response to Balakrishnan, that is the place time, a aware consciousness of your self, and bolsters work collectively in concord that can assist you make an essential shift.
“Bolsters can be utilized for so long as it takes so that you can launch the maintain and stress you could have in your muscular tissues,” she says. “For some, that may be 5 breaths, for others that may be 5 minutes. The hot button is to breathe into the posture and permit your stress to switch to the bolster and go away you comfy.”
This mild 20-minute circulation makes use of solely a yoga mat and a bolster. Whereas there is a steered size of time to follow every pose, it’s as much as you to resolve how lengthy you’ll keep in each relying on how your physique feels. Discover a peaceable area, seize your bolster, and provides it a strive!
“The discharge you get by utilizing a bolster can profit you in so some ways…My college students and I exploit bolsters in my restorative lessons to embody ‘sukham,’ or the yogic idea of ease.” —Divya Balakrishnan, E-RYT 200
A 20-minute stress-free circulation
1. Supported baby’s pose (Balasana)
Use your bolster in baby’s pose to make this traditional leisure posture much more calming.
“My favourite means to make use of bolsters is by inserting them below my physique in ground postures, similar to bridge pose or kid’s pose. The agency assist beneath me helps me chill out my core and again and keep within the posture longer, permitting for that fantastic deep muscular launch,” Balakrishnan says.
You may place a folded blanket or two over prime of your bolster to boost it larger if that feels extra comfy. Alternatively, you possibly can slide a yoga block beneath the highest on no matter peak feels proper for extra assist.
- Start sitting in your heels together with your knees hip-width aside and place your bolster lengthwise in between your legs as near you as attainable.
- Inhale and elongate your backbone, then as you exhale gently decrease your self right down to the bolster and relaxation your arms on the ground alongside you.
- Flip your head to at least one facet and set a timer for 3 to 5 minutes. Flip your head to the opposite facet midway by.
- Slowly carry your self again to sitting and take just a few extra gradual deep breaths earlier than shifting.
2. Restorative twist
This twisting pose is made even higher with the addition of a bolster. Similar to in baby’s pose, you possibly can stack a folded blanket on prime or slide a yoga block beneath the highest third to boost it larger. It’s also possible to place a pillow or one other folded blanket in between your legs for additional cushion.
- Together with your bolster in the identical lengthwise place in your mat as above, place your proper hip in opposition to the quick fringe of the bolster, leaving a pair inches of area in between.
- Bend your knees together with your prime shin resting on prime of the arch of your backside foot.
- Inhale to elongate your backbone and exhale to show your torso towards the bolster earlier than decreasing down onto your proper facet, retaining the stomach free to increase together with your breath.
- Set a timer for 3 to 5 minutes, then carry your self as much as swap sides.
3. Supported bridge pose (Setu Bandhasana)
Follow bridge pose with the assist of a bolster to bear the burden of your pelvis and launch your spinal muscular tissues. This supported pose is a superb antidote to complications, low again stress, and fatigue. Acquired a yoga strap? Safe it across the center of your thighs so your leg muscular tissues can totally chill out as nicely for a really luxurious 5 minutes …or extra!
- Place your bolster widthwise throughout the center of your mat, just a bit beneath middle.
- Bend your knees and sit in opposition to the lengthy fringe of the bolster.
- Then gently carry your hips as much as place the again of your pelvis on prime of the pillow earlier than slowly decreasing your head and neck down onto the mat.
- Rigorously reposition your pelvis so the highest rim of your hips strains up with the highest fringe of your bolster. This permits your decrease again to hold freely, nearly like a hammock, to create a traction within the backbone for a delicate launch. Be sure you don’t jam your chin into your chest, and when you really feel any neck ache, exit the pose instantly.
- Let your arms relaxation alongside you, or bend your elbows right into a cactus form.
- Set a time for 5 to 10 minutes and chill out into the pose.
- Gently roll your self off the bolster to come back out of the pose.
4. Supported cobbler’s pose (Supta Baddha Konasana)
Sink into your deepest leisure by practising cobbler’s pose on the very finish of this sequence. A single bolster will assist open the chest for a fuller breath, chill out your backbone, and gently open up your stomach and pelvis. Wrap a blanket round your ankles and tuck your toes in when you begin to really feel chilly, and take a look at an eye fixed pillow for much less sensory stimulation. The cozier and darker, the higher!
- Arrange your bolster lengthwise in the midst of your mat and sit up in opposition to the quick edge on the backside.
- Inhale to elongate your backbone and lie again onto the bolster, then deliver the soles of your toes collectively.
- Use every other props, like a blanket or eye pillow to make the changes you want.
- Calm down your arms alongside you or place them in your coronary heart or stomach (or place one hand in your coronary heart and the opposite in your stomach).
- Set a timer for 5 to 10 minutes and chill out into the pose.
- Gently press your self as much as exit the pose, and pause for just a few gradual breaths earlier than standing up.
4 yoga bolsters to open your physique and calm your thoughts
Able to sink into the gentle assist of a yoga bolster however don’t know the place to look? This curated shortlist rounds up a few of our favourite bolsters in numerous sizes and shapes, so you possibly can resolve which one is finest for you.
1. Manduka Enlight Rectangular Bolster — $78
“For asana, I sometimes like to make use of an oblong or cylindrical bolster, as the form is flexible and can be utilized in lots of configurations to assist you,” Balakrishnan says. “I really like Manduka bolsters—they’re nice high quality, holding their form whereas adapting to your physique.”
2. Hugger Mugger Spherical Yoga Bolster — $93
Spherical bolsters simply slide below your again to open up your chest and assist your knees whenever you’re mendacity in your again. These spherical bolsters by Hugger Mugger are the right form, and have a detachable, washable cowl. Additionally they are available smaller sizes for various our bodies.
3. Avocado Natural Yoga Bolster Pillow — $119
The favored mattress model additionally presents a small assortment of yoga bolsters and meditation pillows made with gentle natural cotton. The within is stuffed with vegan buckwheat hulls slightly than foam for an much more adaptable pillow that molds itself to your form.
4. Manduka Enlight Meditation Cushion — $81
“I really like utilizing a small spherical, flat cushion to sit down on when I’m meditating or practising pranayama,” Balakrishnan says. “It makes my seat extra comfy, which permits me to focus all my consideration on my follow.” Try Manduka’s tackle a meditation cushion, made with the identical comfy springy wool and microfiber as their bestselling rectangular bolster (above).
