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 – 6 totally 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 noticed I had critically underestimated the facility 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 would owned for years, however solely sometimes used as a result of, effectively, I simply had no thought tips on how 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 calm down my physique, I can in the end calm down my thoughts and discover stability once more. Learn on to study extra about the advantages of utilizing one and tips on how to incorporate it into your apply—together with a couple of ideas 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 apply

A yoga bolster is a tender and supportive prop designed that can assist you attain an entire new stage of complete leisure, each on and off the mat. Bolsters are a squishy staple of restorative yoga, which is a delicate apply that has you drape your self over yoga props for 3 to twenty minutes at a time, with the objective of fully enjoyable 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 easy and straightforward to make use of simply as it’s, delivering an nearly on the spot calm the second you recline into its comforting embrace.

Plus, it may be folded right into a extra vigorous yoga apply, as a delicate solution to transition into savasana (corpse pose), in addition to in every day life, the place it will 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 apply and whereas instructing courses.

“The discharge you get by utilizing a bolster can profit you in so some ways,” Balakrishnan says. “In situations after 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 trouble of the posture to the feeling of launch. My college students and I take advantage of bolsters in my restorative courses to embody ‘sukham,’ or the yogic idea of ease.”

Positive, lounging on a yoga bolster doesn’t seem all that difficult. And that is type of the purpose—it’s meant to really feel simple sufficient so you may let go and give up to easily being within the pose. And let’s face it, typically letting go of rigidity 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 conscious consciousness of your self, and bolsters work collectively in concord that can assist you make an essential shift.

“Bolsters can be utilized for so long as it takes so that you can launch the maintain and rigidity you could have in your muscle groups,” she says. “For some, that may be 5 breaths, for others that is likely to be 5 minutes. The secret is to breathe into the posture and permit your rigidity to switch to the bolster and go away you comfy.”

This mild 20-minute circulate makes use of solely a yoga mat and a bolster. Whereas there is a urged size of time to apply every pose, it’s as much as you to resolve how lengthy you’ll keep in each relying on how your physique feels. Discover a peaceable house, 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 courses to embody ‘sukham,’ or the yogic idea of ease.” —Divya Balakrishnan, E-RYT 200

A 20-minute enjoyable circulate

1. Supported little one’s pose (Balasana)

Use your bolster in little one’s pose to make this traditional leisure posture much more calming.

“My favourite means to make use of bolsters is by putting them below my physique in ground postures, comparable 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 prime of your bolster to boost it larger if that feels extra snug. Alternatively, you may 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 attainable.
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 at least one facet and set a timer for 3 to 5 minutes. Flip your head to the opposite facet midway by.
4. Slowly raise your self again to sitting and take a couple of extra gradual deep breaths earlier than transferring.

2. Restorative twist

This twisting pose is made even higher with the addition of a bolster. Identical to in little one’s pose, you may stack a folded blanket on prime or slide a yoga block beneath the highest third to boost it larger. It’s also possible to place a pillow or one other folded blanket in between your legs for further cushion.

1. Along with your bolster in the identical lengthwise place in your mat as above, place your proper hip in opposition to the quick fringe of the bolster, leaving a pair inches of house in between.
2. Bend your knees along with your prime shin resting on prime of the arch of your backside foot.
3. Inhale to elongate your backbone and exhale to show your torso towards the bolster earlier than reducing down onto your proper facet, holding the stomach free to broaden along with your breath.
4. Set a timer for 3 to 5 minutes, then raise 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 groups. This supported pose is a superb antidote to complications, low again rigidity, and fatigue. Acquired a yoga strap? Safe it across the center of your thighs so your leg muscle groups can absolutely calm down as effectively for a really luxurious 5 minutes …or extra!

1. Place your bolster widthwise throughout the center of your mat, just a bit under heart.
2. Bend your knees and sit in opposition to the lengthy fringe of the bolster.
3. Then gently raise your hips as much as place the again of your pelvis on prime of the pillow earlier than slowly reducing your head and neck down onto the mat.
4. Rigorously reposition your pelvis so the highest rim of your hips strains 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 delicate launch. Be sure to don’t jam your chin into your chest, and when you really feel any neck ache, exit the pose immediately.
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 calm down into the pose.
7. 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 training 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 ft in when you begin to really feel chilly, and check out an eye fixed 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 in opposition to the quick edge on the backside.
2. Inhale to elongate your backbone and lie again onto the bolster, then carry the soles of your ft collectively.
3. Use some other props, like a blanket or eye pillow to make the changes you want.
4. Chill out 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 calm down 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 tender 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 several sizes and shapes, so you may resolve which one is greatest 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 below your again to open up your chest and assist your knees while you’re mendacity in your again. These spherical bolsters by Hugger Mugger are the right form, and have a detachable, washable cowl. Additionally they are available smaller sizes for various our bodies.

3. Avocado Natural Yoga Bolster Pillow — $119

The favored mattress model additionally gives a small assortment of yoga bolsters and meditation pillows made with tender natural cotton. The within is stuffed with vegan buckwheat hulls moderately 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 training pranayama,” Balakrishnan says. “It makes my seat extra snug, which permits me to focus all my consideration on my apply.” Try Manduka’s tackle a meditation cushion, made with the identical snug springy wool and microfiber as their bestselling rectangular bolster (above).