How to use a yoga Bolster
Starting a yoga journey can be life-changing. Whether you're just beginning or you've been practicing for years, one thing becomes clear over time—relaxation is just as important as movement. That’s where the humble yoga bolster comes in.
At first glance, a bolster might just look like a cushion. But give it a try in your practice, and you’ll see how much support and comfort it can bring. In this post, we’ll explore how yoga bolsters work, why they’re especially helpful in restorative yoga, and even how to make your own at home if you’re on a budget.
👉 Don’t forget to check out our full yoga bolster collection if you're ready to try one for yourself!
What Exactly Is a Yoga Bolster?
A yoga bolster is a thick, firm cushion—usually shaped like a cylinder or rectangle—that supports your body in various poses. It’s used to help you relax more deeply, maintain proper alignment, and ease into stretches without strain. They’re often filled with cotton or dense foam, giving you both softness and stability.
Why Use a Bolster in Yoga?
💆♀️ It Helps You Fully Relax
When you place a bolster under your back, legs, or arms, your muscles don’t have to work as hard. This lets your body soften, release tension, and sink deeper into rest.
🧘 It Makes Poses More Comfortable
In restorative yoga, you hold poses for several minutes. A bolster supports your body so you’re not fidgeting or feeling uncomfortable halfway through a pose.
🧍♀️ It Improves Your Alignment
Not everyone has the same level of flexibility, and that’s okay. Bolsters help bring the floor “up” to meet your body, making it easier to stay in good alignment and avoid strain.
😌 It Encourages Deep Breathing
By opening the chest and taking pressure off the belly, a bolster makes it easier to breathe fully and deeply—something that’s essential for relaxing the nervous system.
❤️ It Eases Stress and Anxiety
The gentle pressure and support from a bolster can feel grounding—like a gentle hug. This activates your body’s rest-and-digest mode and helps melt away stress.
Easy Ways to Use a Bolster in Your Practice
You don’t need to memorize a bunch of new poses to use a bolster. Here are some of the most common ways to incorporate it into your flow:
1. Under the Knees in Savasana
Lying on your back with a bolster under your knees can release tension in your lower back and help you fully relax.
2. Support in Reclined Bound Angle Pose (Supta Baddha Konasana)
Place the bolster along your spine and let your arms and legs fall open. It gently opens the chest and hips, perfect for letting go at the end of a long day.
3. Seated Support for Meditation or Breathwork
Sitting cross-legged on a bolster can lift your hips just enough to help your spine stay tall and relaxed during breathwork or meditation.
4. Heart Openers and Backbends
In poses like supported bridge or fish pose, a bolster under the back creates a soft backbend that opens the heart space without overdoing it.
5. Yin Yoga Support
Many Yin poses ask you to hold stretches for several minutes. A bolster gives your body the support it needs to stay there without straining.
6. Prenatal and Postnatal Yoga
Bolsters are perfect for pregnant or postpartum yogis. They offer gentle, adaptable support when your body needs a little extra care.
No Bolster? Make One in Minutes!
You don’t need to spend a lot to enjoy the benefits. Here’s how to make your own yoga bolster using stuff you probably already have at home:
What You’ll Need:
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1 old blanket
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A pillowcase
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4–6 safety pins
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A hair tie or elastic band
How to Do It:
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Fold and roll the blanket like a yoga mat.
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Slide it into the pillowcase, tucking the end in neatly.
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Use safety pins to secure the edges of the pillowcase around the rolled blanket.
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Wrap a hair tie around one end to keep it from sliding out.
Boom—you’ve got a DIY yoga bolster! It may not look fancy, but it’ll get the job done.
Try These Gentle Bolster Poses at Home
Here are a few poses to explore with your new (or homemade) bolster:
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Gentle Backbend – Lie back on the bolster and let your chest open. Breathe deeply.
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Legs-Up-the-Wall – Place the bolster under your hips for a gentle inversion.
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Child’s Pose – Rest your chest on the bolster for a comforting forward fold.
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Supported Cobra – Lie on your stomach and place the bolster under your chest to gently lift your upper body.
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Seated Forward Fold – Use the bolster under your knees or forehead to soften the stretch.
You can flow between these poses or hold one for several minutes. Let your breath guide you, and don’t rush.
Final Thoughts: Let the Bolster Support You
Sometimes the most powerful thing we can do in yoga is simply rest. A yoga bolster gives your body permission to slow down, breathe, and release. Whether you're managing stress, healing from an injury, or just craving a bit more comfort in your practice, this simple prop can make a big difference.
You don’t need to be an advanced yogi to use one—and once you try it, you might wonder how you ever practiced without it.
🛒 Ready to explore? Browse our full Yoga Bolster Collection and find the one that feels right for you.