5 Restorative Yoga Poses with Bolster


With the constant stress in our life, restorative yoga poses have gained the much-deserved attention, as in many cases those potential health threats, come from the huge amount of stress we have to fight on a daily basis. Therefore, by learning how to release stress can have great benefits on your overall health, as it does not only calm your nerves but helps you to get rid of those potential threats at the end of the day. Restorative yoga poses do not require you to work in another yoga class into your weekly schedule, as you can simply start on your own at home, where the only thing needed is one prop: a bolster.

Get Started Today

In the followings we put together a short list of poses that can help you create your own restorative yoga ritual at home, using your bolster. Once you get started and let it become a habit, you will find that your energy levels are much higher, while the restorative magic can help you calm your nerves, and finally, let go of those daily struggles. Either in the morning or the evening, these restorative yoga poses with a bolster will surely do magic:

1. Deer Pose

Twists always provide a gentle compression that helps your body relax while stretching your muscles. To practice the deer pose:

  • Sit with your hip against your bolster (legs to the left), while pointing the bolster in front of you.
  • While taking a deep breath, lift your spine up.
  • Lay your chest along your bolster while you exhale, and move your elbows to the sides, to relax your arms.
  • Turning your head can also help you relax and stretch your muscles.
  • Hold this pose for at least 3 minutes and repeat on the other side.

2. The Pose of the Goddess

This pose does not only restore your energy levels while reducing stress, but it is also a great hip stretching technique. While it also positively affects your digestion and can also deliver menstrual cramp relief, it is also easy to learn:

  • Put your bolster behind you (longways).
  • Put your back against the front of the bolster while sitting and take the soles of your feet together (knees apart).
  • While laying back take your arms wide, or lay them on your belly.
  • Hold the pose for at least 5 minutes.

3. Caterpillar

This relaxing posture is also a really great way to stretch your muscles while getting those restorative energies running:

  • Legs straight in front while sitting.
  • While placing your bolster on the top of your legs, fold forward and rest on your bolster.
  • You can rest your elbows on the bolster if it feels uncomfortable after some time.
  • Place your head in your hands.
  • Hold the pose for at least 3 minutes.

4. The Bridge

Just as the well-known backbend, the bolster supported bridge pose also helps to get rid of abdominal tension while it also stretches your hip. On the other hand, it also opens your chest and gets you into a restorative state, where breathing is key:

  • While laying on your back, make sure that both of your knees are bent.
  • Lift your hips while pressing your feet and place the bolster under your hips.
  • Hold the pose for at least 5 minutes, while paying attention to your breathing.

5. Savasana with a Bolster

The corpse pose itself is meant to relax your body and mind, but by using a bolster during the next time you are practicing yoga, you can enhance the positive effects of this pose. To do Savasana with your bolster, simply place it under your knees for additional support. This can help you get into an even more relaxed state. Hold the pose as long as you feel comfortable and relax.

Other Poses

By regularly doing these poses and using your bolster, you will either find that your mornings start more easily – as this handy prop adds more comfort to your poses -, or that your energy levels are more easily restored at the end of the day. Start a regular ritual that includes any of these poses, and gradually give a chance to all, to see which fits you the best. There are other restorative techniques with bolsters that you can include into your daily routine, however, we found these the most efficient, when it comes to relaxing and stress relief.

Don’t be Shy: Experiment!

In case you are a dedicated person who does regular rituals, don’t be afraid to experiment with your new prop to enhance the effects of restorative poses. Furthermore, with some research you can find numerous other restorative techniques that can help you further with stress reduction, stretching and muscle relaxation. Don’t be afraid to do some experimenting and research! Remember, that the most important is to keep your yoga rituals fun and exciting, to keep your motivation high!

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