Experiment with using bolsters of various sizes and shapes, depending on what feels right for your body. Yoga instructor and contributor to Yoga Journal magazine Barbara Benagh says that you can try using folded blankets in lieu of an actual bolster. Any object that is soft and that you can roll up, such as a towel or additional yoga mat, can serve as this prop. Bolsters help the body in a variety of yoga poses by deepening or modifying them, according to a yogi's needs. Hold most poses for 10 to 20 deep breaths, unless otherwise indicated.
Step 1
Sit on a bolster in easy seated pose, or lotus, by placing the bolster under your hips and crossing your legs. The mind body company, Gaiam Life, recommends using a bolster or another soft prop during this meditative pose because it accommodates tight hips, legs or back muscles.
Step 2
Lie on your back to prepare for a supine bound angle, or supine butterfly, pose. Slide the bolster under your back with the long side in line with your spine. You can also try it with the long side parallel to your shoulders if that is more comfortable. Place the bottoms of your feet together with your knees splaying out toward the floor on each side.
Step 3
Bring your knees together with your feet flat on the floor just behind your hips for bridge pose. Keep your knees slightly apart but no wider than hip-width. Lift your hips toward the ceiling, letting most of your back move away from the floor.
Step 4
Flip over onto your hands and knees, then place the bolster behind your knees as you bring your hips toward your heels. Stretch your arms straight ahead onto your yoga mat. Let your head rest on the floor as you hold child's pose.
Step 5
Rise back onto your hands and knees, sliding the bolster off to the side for a moment. Bring your right knee up between your hands as you slide your left leg straight back. Let your hips sink toward the floor for pigeon pose, placing the bolster under your right hip. Repeat on the other side.
Step 6
Return to child's pose with or without the bolster under your hips. Rest here for up to one minute.
Step 7
Move to a sturdy wall with your bolster and yoga mat. Lie on the yoga mat, then place your legs against the wall with the bolster positioned under your lower back. You can hold this pose for up to 15 minutes.
Tips and Warnings
- Use your bolster in other yoga sequences. For example, if your hands do not touch down comfortably to the floor in standing poses such as standing forward bend or triangle, reach for your bolster instead.
Things You'll Need
- Bolster
- Yoga mat (optional)
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