A Bolster Pillow Yoga Flow for Ultimate Relaxation

At some cut-off date throughout the COVID lockdown, I discovered myself mendacity on my yoga mat with 5 or 6 totally different props—yoga blankets, a watch 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 noticed I had significantly underestimated the facility of a prop to make lasting constructive change in my physique and thoughts. This prop was my bolster (also known as a yoga pillow)—one thing I would owned for years, however solely sometimes used as a result of, nicely, I simply had no thought easy methods to actually use it.

Now, three years later, I nonetheless attain for my bolster after I’m struggling to take care of stress as a result of I do know if I chill out my physique, I can finally chill out my thoughts and discover stability once more. Learn on to study extra about the advantages of utilizing one and easy methods to incorporate it into your observe—together with a couple of suggestions from one other yoga trainer and bolster devotee.

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The advantages of a yoga bolster that’ll persuade you so as to add it to your observe

A yoga bolster is a smooth and supportive prop designed that will help you attain an entire new degree of whole rest, each on and off the mat. Bolsters are a squishy staple of restorative yoga, which is a mild observe that has you drape your self over yoga props for 3 to twenty minutes at a time, with the objective of fully stress-free your physique to slowly but certainly 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 data to get arrange, a bolster is straightforward 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 observe, as a mild solution to transition into savasana (corpse pose), in addition to in day by day life, the place it might probably 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 observe and whereas instructing lessons.

“The discharge you get by utilizing a bolster can profit you in so some ways,” Balakrishnan says. “In cases after I use it to open my physique, I discover it boosts blood circulation and permits for muscular launch. It additionally places my thoughts relaxed, 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 difficult. And that is form of the purpose—it’s meant to really feel straightforward sufficient so you possibly can let go and give up to easily being within the pose. And let’s face it, generally letting go of pressure and focusing solely on the current second will 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 pressure you will have in your muscle tissues,” she says. “For some, that may be 5 breaths, for others that could be 5 minutes. The secret is to breathe into the posture and permit your pressure to switch to the bolster and depart you relaxed.”

This light 20-minute circulation makes use of solely a yoga mat and a bolster. Whereas there is a prompt size of time to observe every pose, it’s as much as you to resolve 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 stress-free circulation

1. Supported baby’s pose (Balasana)

Use your bolster in child’s pose to make this traditional rest posture much more calming.

“My favourite means to make use of bolsters is by putting them underneath my physique in flooring postures, akin to bridge pose or kid’s pose. The agency assist beneath me helps me chill out my core and again and keep within the posture longer, permitting for that fantastic deep muscular launch,” Balakrishnan says.

You’ll be able to place a folded blanket or two over high of your bolster to boost it greater if that feels extra comfy. Alternatively, you possibly can slide a yoga block beneath the highest on no matter top feels proper for extra assist.

1. Start sitting in your heels along with your knees hip-width aside and place your bolster lengthwise in between your legs as near you as doable.
2. Inhale and elongate your backbone, then as you exhale gently decrease your self right down to the bolster and relaxation your arms on the ground alongside you.
3. Flip your head to 1 aspect and set a timer for 3 to 5 minutes. Flip your head to the opposite aspect midway by means of.
4. Slowly carry your self again to sitting and take a couple of extra gradual deep breaths earlier than shifting.

2. Restorative twist

This twisting pose is made even higher with the addition of a bolster. Similar to in baby’s pose, you possibly can stack a folded blanket on high or slide a yoga block beneath the highest third to boost it greater. You may also place a pillow or one other folded blanket in between your legs for additional cushion.

1. Along with your bolster in the identical lengthwise place in your mat as above, place your proper hip towards the brief fringe of the bolster, leaving a pair inches of area in between.
2. Bend your knees along with your high shin resting on high of the arch of your backside foot.
3. Inhale to elongate your backbone and exhale to show your torso towards the bolster earlier than decreasing down onto your proper aspect, holding the stomach free to increase along with your breath.
4. Set a timer for 3 to 5 minutes, then carry your self as much as change sides.

3. Supported bridge pose (Setu Bandhasana)

Apply bridge pose with the assist of a bolster to bear the load of your pelvis and launch your spinal muscle tissues. This supported pose is a superb antidote to complications, low again pressure, and fatigue. Received a yoga strap? Safe it across the center of your thighs so your leg muscle tissues can absolutely chill out as nicely for a very luxurious 5 minutes …or extra!

1. Place your bolster widthwise throughout the center of your mat, just a bit beneath middle.
2. Bend your knees and sit towards the lengthy fringe of the bolster.
3. Then gently carry your hips as much as place the again of your pelvis on high of the pillow earlier than slowly decreasing your head and neck down onto the mat.
4. Fastidiously 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. Ensure you don’t jam your chin into your chest, and if you happen to really feel any neck ache, exit the pose instantly.
5. Let your arms relaxation alongside you, or bend your elbows right into a cactus form.
6. Set a time for 5 to 10 minutes and chill out into the pose.
7. Gently roll your self off the bolster to return out of the pose.

4. Supported cobbler’s pose (Supta Baddha Konasana)

Sink into your deepest rest by practising cobbler’s pose on the very finish of this sequence. A single bolster will assist open the chest for a fuller breath, chill out your backbone, and gently open up your stomach and pelvis. Wrap a blanket round your ankles and tuck your ft in if you happen to begin to really feel chilly, and take a look at a watch pillow for much less sensory stimulation. The cozier and darker, the higher!

1. Arrange your bolster lengthwise in the midst of your mat and sit up towards the brief edge on the backside.
2. Inhale to elongate your backbone and lie again onto the bolster, then convey the soles of your ft collectively.
3. Use some other props, like a blanket or eye pillow to make the changes you want.
4. Loosen up 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).
5. Set a timer for 5 to 10 minutes and chill out into the pose.
6. Gently press your self as much as exit the pose, and pause for a couple of gradual breaths earlier than standing up.

4 yoga bolsters to open your physique and calm your thoughts

Able to sink into the smooth 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 possibly can resolve 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 Round 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 proper form, and have a detachable, washable cowl. Additionally they are available smaller sizes for various our bodies.

3. Avocado Organic Yoga Bolster Pillow — $119

The favored mattress model additionally affords a small assortment of yoga bolsters and meditation pillows made with smooth natural cotton. The within is crammed with vegan buckwheat hulls quite 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 observe.” Take a look at Manduka’s tackle a meditation cushion, made with the identical comfy springy wool and microfiber as their bestselling rectangular bolster (above).