At some cut-off date throughout the COVID lockdown, I discovered myself mendacity on my yoga mat with 5 – 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 trainer coaching I used to be finishing on restorative yoga and the nervous system, however someplace between opening my hips and deepening my breath, I spotted I had significantly underestimated the ability of a prop to make lasting optimistic change in my physique and thoughts. This prop was my bolster (also known as a yoga pillow)—one thing I might owned for years, however solely sometimes used as a result of, properly, I simply had no concept learn how to actually use it.
Now, three years later, I nonetheless attain for my bolster once I’m struggling to take care of stress as a result of I do know if I calm down my physique, I can finally calm down my thoughts and discover stability once more. Learn on to study extra about the advantages of utilizing one and learn how to incorporate it into your follow—together with a couple of ideas from one other yoga trainer 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 mushy and supportive prop designed that will help you attain a complete new stage of whole leisure, each on and off the mat. Bolsters are a squishy staple of restorative yoga, which is a mild follow that has you drape your self over yoga props for 3 to twenty minutes at a time, with the aim of utterly enjoyable your physique to slowly but absolutely shift your nervous system right into a state of deep relaxation.
Not like agency yoga blocks, a strap, and even yoga blankets, that are nice, but in addition require a little bit of time and information to get arrange, a bolster is easy and simple to make use of simply as it’s, delivering an nearly prompt calm the second you recline into its comforting embrace.
Plus, it may be folded right into a extra vigorous yoga follow, as a mild strategy to transition into savasana (corpse pose), in addition to in each day life, the place it could possibly 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 trainer, additionally makes use of bolsters in her private follow and whereas instructing lessons.
“The discharge you get by utilizing a bolster can profit you in so some ways,” Balakrishnan says. “In cases once 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 take advantage of 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’ll be able to 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 could be laborious when that isn’t one thing you’re used to doing.
Based on Balakrishnan, that is the place time, a aware consciousness of your self, and bolsters work collectively in concord that will help you make an vital shift.
“Bolsters can be utilized for so long as it takes so that you can launch the maintain and stress you’ve got in your muscle tissues,” she says. “For some, that may be 5 breaths, for others that is perhaps 5 minutes. The hot button is to breathe into the posture and permit your stress to switch to the bolster and depart you comfy.”
This light 20-minute circulation makes use of solely a yoga mat and a bolster. Whereas there is a advised size of time to follow every pose, it’s as much as you to determine how lengthy you’ll keep in every one relying on how your physique feels. Discover a peaceable area, seize your bolster, and provides it a attempt!
“The discharge you get by utilizing a bolster can profit you in so some ways…My college students and I take advantage of bolsters in my restorative lessons to embody ‘sukham,’ or the yogic idea of ease.” —Divya Balakrishnan, E-RYT 200
A 20-minute enjoyable 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 method to make use of bolsters is by inserting them underneath my physique in ground postures, akin to bridge pose or kid’s pose. The agency assist beneath me helps me calm down my core and again and keep within the posture longer, permitting for that great deep muscular launch,” Balakrishnan says.
You may place a folded blanket or two over high of your bolster to lift it larger if that feels extra comfy. Alternatively, you’ll be able to 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 doable.
- Inhale and elongate your backbone, then as you exhale gently decrease your self all the way down to the bolster and relaxation your arms on the ground alongside you.
- Flip your head to 1 aspect and set a timer for 3 to 5 minutes. Flip your head to the opposite aspect midway by way of.
- Slowly raise your self again to sitting and take a couple of extra sluggish deep breaths earlier than transferring.
2. Restorative twist
This twisting pose is made even higher with the addition of a bolster. Similar to in baby’s pose, you’ll be able to stack a folded blanket on high or slide a yoga block beneath the highest third to lift it larger. You can even place a pillow or one other folded blanket in between your legs for further cushion.
- Along with your bolster in the identical lengthwise place in your mat as above, place your proper hip towards the quick fringe of the bolster, leaving a pair inches of area in between.
- Bend your knees together with your high shin resting on high of the arch of your backside foot.
- Inhale to elongate your backbone and exhale to show your torso towards the bolster earlier than reducing down onto your proper aspect, maintaining the stomach free to increase together with your breath.
- Set a timer for 3 to 5 minutes, then raise your self as much as change sides.
3. Supported bridge pose (Setu Bandhasana)
Observe bridge pose with the assist of a bolster to bear the burden of your pelvis and launch your spinal muscle tissues. This supported pose is an excellent antidote to complications, low again stress, and fatigue. Received a yoga strap? Safe it across the center of your thighs so your leg muscle tissues can absolutely calm down as properly for a very luxurious 5 minutes …or extra!
- Place your bolster widthwise throughout the center of your mat, just a bit beneath heart.
- Bend your knees and sit towards the lengthy fringe of the bolster.
- Then gently raise your hips as much as place the again of your pelvis on high of the pillow earlier than slowly reducing your head and neck down onto the mat.
- Rigorously reposition your pelvis so the highest rim of your hips traces 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 mild launch. Be sure you don’t jam your chin into your chest, and in case 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 calm down 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, calm down your backbone, and gently open up your stomach and pelvis. Wrap a blanket round your ankles and tuck your toes in in case you begin to really feel chilly, and check out an eye fixed pillow for much less sensory stimulation. The cozier and darker, the higher!
- Arrange your bolster lengthwise in the course of your mat and sit up towards the quick edge on the backside.
- Inhale to elongate your backbone and lie again onto the bolster, then convey the soles of your toes collectively.
- Use another 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 calm down into the pose.
- Gently press your self as much as exit the pose, and pause for a couple of sluggish breaths earlier than standing up.
4 yoga bolsters to open your physique and calm your thoughts
Able to sink into the mushy 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’ll be able to determine which one is finest for you.
1. Manduka Enlight Rectangular Bolster — $78
“For asana, I usually 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 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 underneath your again to open up your chest and assist your knees once you’re mendacity in your again. These spherical bolsters by Hugger Mugger are the right form, and have a detachable, washable cowl. In addition they are available in smaller sizes for various our bodies.
3. Avocado Natural Yoga Bolster Pillow — $119
The favored mattress model additionally affords a small assortment of yoga bolsters and meditation pillows made with mushy natural cotton. The within is stuffed with vegan buckwheat hulls somewhat than foam for an much more adaptable pillow that molds itself to your form.
4. Manduka Enlight Meditation Cushion — $81
“I like utilizing a small spherical, flat cushion to take a seat 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).
