5 Ways to Use a Bolster Pillow for Yoga and Meditation

As a yoga practitioner or meditation enthusiast, you understand the importance of having proper support during your practice. Bolster pillows are designed to provide that support and enhance your experience. They come in various shapes, sizes, and materials to suit different needs and preferences. Here are five ways to use a bolster pillow for yoga and meditation.

Supported Seated Pose

A bolster pillow can help you sit comfortably in a cross-legged or lotus position, especially if you have tight hips or knees. Place the pillow horizontally behind you and sit in front of it with your legs crossed. The pillow should support your lower back and elevate your hips, allowing your knees to drop towards the floor naturally. You can also place a folded blanket under your sit bones for added height and support. This pose is known as "Supported Seated Pose" or "Easy Seat."

Reclining Hero Pose

Reclining Hero Pose, also known as Supta Virasana, is a rejuvenating posture that stretches your thighs, hips, and ankles while opening your chest and heart. It is also an excellent way to relieve stress and anxiety. With the help of a bolster pillow, you can make this pose more accessible and comfortable. Place the pillow lengthwise on your mat and kneel in front of it with your knees together and your feet apart. Lower your back onto the pillow and open your arms to the sides. You can also place a folded blanket under your head and neck for support. Stay in this pose for a few minutes, focusing on your breath and allowing your body to relax.

Supported Bridge Pose

Bridge Pose, or Setu Bandha Sarvangasana, is a backbend that strengthens your legs, glutes, and core while stretching your chest, shoulders, and spine. Adding a bolster pillow can make this pose more restorative and relaxing. Place the pillow vertically on your mat and lie down with your back on top of it. Your shoulders and head should rest on the floor, and your hips and knees should be supported by the pillow. Stay in this pose for a few minutes, breathing deeply and feeling the stretch in your chest and thighs.

Child's Pose

Child's Pose, or Balasana, is a gentle forward bend that stretches your hips, thighs, and back while calming your mind and relieving stress. Using a bolster pillow can make this pose more comfortable and nurturing. Place the pillow lengthwise on your mat and kneel in front of it with your knees apart and your toes touching. Lower your chest and head onto the pillow, letting your arms rest alongside it. You can also place a folded blanket under your forehead for support. Stay in this pose for a few minutes, focusing on your breath and releasing tension from your body.

Savasana

Savasana, or Corpse Pose, is the final relaxation pose in yoga that allows your body and mind to integrate the benefits of your practice. Using a bolster pillow can enhance your experience by providing a gentle lift to your chest, which can help you breathe more deeply and fully. Place the pillow horizontally on your mat and lie down with your back on top of it. Your head and neck should be supported by the pillow, and your arms should rest alongside your body with your palms facing up. Close your eyes and relax your entire body, letting go of any tension or stress. Stay in this pose for at least five minutes, or as long as you like.

A bolster pillow is a versatile and valuable tool for yoga and meditation practitioners of all levels. It can help you improve your alignment, deepen your stretches, and enhance your relaxation. Experiment with different poses and positions to find the ones that work best for you and your body. With a little creativity and patience, you can make your practice more enjoyable, nourishing, and rewarding.