What is a Yoga Bolster?

A bolster is a large supportive cushion. The purpose of a bolster is to support and provide comfort to your body while performing exercises. Bolsters are generally soft enough to lay on, but strong enough to support your body weight. They can be rectangular, round, half moon in shape. Bolsters are filled with a variety of materials including foam, kapok wool, millet, rice or oats.

Types of Yoga Bolster

Yoga bolsters come in various shapes, sizes, and materials, each designed to suit different practices and body types. Here are the main types of yoga bolsters:

1. Rectangular Bolster: Rectangular bolster is one of the most common types of bolsters used in various poses. It provides good support for the seated postures. It provides full body support and can be kept under knees or hips for relaxation.
2. Round Bolster: A round bolster generally used in yoga therapy, or to support the spine and chest during backbends. It helps in opening the chest, providing lumbar support, and elevating the hips during seated poses or kneeling postures.
3. Half Moon Bolster: This bolster is a hybrid between the rectangular and round bolster. It is usually placed under the back, thighs or neck for providing support, especially under the lower back for gentle stretches. It works well for elevating the legs in restorative poses as well.
4. Custom-Sized Bolster: You can always choose to go for custom-sized bolster as per your requirements. Alter it according to the size, shape, firmness and purpose. These provide personalised comfort and are a perfect choice with someone with a specific need.

Benefits of a Yoga Bolster

Yoga bolsters offer a variety of benefits that can enhance your practice and support your body in different ways. Some key benefits include:

1. Enhances Relaxation: A bolster helps deepen relaxation during poses, making it easier to settle into restorative asanas.
2. Supports Deep Stretches: Yoga bolsters aid in opening the chest, stretching the hips and lengthening the spine, promoting flexibility.
3. Relieves Tension: By applying gentle pressure, bolsters reduce muscle stiffness and relieve tension in the neck, back and hips.
4. Improves Comfort: Ideal for restorative and yin yoga, bolsters let you hold poses longer with added support.
5. Aids Injury Recovery: Yoga bolsters minimize strain and provide support for those recovering from injuries.
6. Encourages Alignment: Bolsters enhance posture and reduce strain on muscles like the lower back, shoulders and hips.
7. Promotes Mind-Body Connection: Using a bolster helps focus on your breath, fostering a deeper connection in your practice.

Uses of Yoga Bolster

A yoga bolster is a versatile prop that can be used in many ways to enhance comfort, support, and alignment during your yoga practice. Here are some of the primary uses of a yoga bolster:

1. Spinal Support: Yoga bolsters provide support to the spine, reducing strain and offering comfort. Placing the bolster under your back in Supported Fish Pose (Matsyasana) helps open the chest and lengthen the spine.
2. Assisting with Backbends: Bolsters assist in back bending asanas by offering gentle elevation for a deeper and more accessible stretch. In Supported Camel Pose (Ustrasana), placing a bolster under your hips can ease into a deep backbend.
3. Seated Posture Support: Bolsters help in seated postures, particularly for those with tight hips. In Lotus Pose (Padmasana), bolsters aid in hips opening and alignment.
4. Post Injury and Rehab Support: Bolsters serve as therapeutic aids for individuals recovering from injury, providing targeted support to specific areas of the body during rehabilitation yoga.
5. Pregnancy and Prenatal Support: Bolsters offer comfort to pregnant practitioners, especially in poses involving lying on the back or stomach, by providing extra support during yoga practice.
6. Support for Restorative poses: Bolsters are key in supporting the body in passive postures for extended durations. By offering cushioning and elevation, they facilitate deeper relaxation. In Setu Bandhasana (Bridge Pose), placing a bolster under the chest adds comfort.

How To Choose the Right Yoga Bolster?

1. Shape: Bolsters come up in various shapes like rectangular, round, half moon and one can customise. Each one is suited to cater different types of exercise, purpose and levels of support.
2. Firmness: Soft and firm are the types of bolsters depending on their firmness. Firm bolsters are good for providing stable support when practising asanas. Soft bolsters are apt for providing cushioned feel while performing restorative poses.
3. Size: Bolsters are usually available in standard, large and small size depending on your body size and how you plan to use it.
4. Filling Material: The filling of a bolster affects both its comfort and durability. Materials like Kapok, Cotton, Buckwheat Hulls, Synthetic fillings offer varying levels of firmness, softness, and breathability.

How to Take Care of Your Bolster?

1. Keep it Clean: Most yoga bolsters come with removable and washable covers. Wash the cover regularly according to the care instructions to remove sweat, dirt, or oil.
2. Store it Properly: Always store your bolster in a dry, cool place to avoid moisture and mildew. Avoid prolonged exposure to direct sunlight, which can fade the fabric and weaken the material.
3. Maintain the Shape: To keep the bolster’s shape, fluff it occasionally by patting and rolling it. Don’t place heavy objects on the bolster, as this can flatten the filling and reduce its support.
4. Refresh the Filling: If your bolster starts losing its firmness, you can refill it with appropriate stuffing.
5. Regular Airing: Allow the bolster to air out regularly by placing it in a shaded outdoor spot. This helps eliminate any trapped moisture.

Conclusion

Yoga bolster is a perfect prop to add in your yoga journey. It is perfect for adding that extra required support and comfort in various asanas. Bolsters are available in various shapes, sizes, filling materials and can be custom made according to your preference and purpose. Add it in your wellness routine and flourish in all kinds of poses.