Top Five Ways To Use Your Rectangular Yoga Bolster
Seeking relaxation? Grab your yoga bolster and try these five restorative poses.
1. Supported Backbend
Restore the natural curve of your spine while opening your chest, shoulders, arms, and abdomen. Feel ease and spaciousness, while stimulating your nervous system, heart and lungs.
- Sit comfortably, legs extended in front of you.
- Place the bolster behind you, in line with your spine.
- Lean back over the bolster, making sure your head is supported.If you’re too tall for your
head to rest on the bolster, use cushions, blocks, or stacked blankets.
- Relax your arms to the side, palms up. Release your neck and shoulders, gently tucking your chin.
- Keep your legs extended, or try bending your knees, feet on the floor.
- You can also place the soles of your feet together, with your knees apart.
Relax and breathe
2. Supported Pigeon
- Place your bolster at the top of your mat.
- Bring your right leg forward and cross it over to the left so that your knee is close to 90 degrees. Modify if needed.
- Extend your left leg behind you.
- Square your hips.
- Lean forward and rest your head and forearms on the bolster.
- Add additional support where needed.
- Close your eyes and breathe.
- Repeat on opposite side.
3. Supported Two Knee Twist
Our favourite supine twist does it all: opens the muscles between your ribs, improves spinal flexibility, massages your internal organs, and calms your nervous system.
- Sit with your legs out in front of you. Inhale to lengthen your spine.
- Place your Rectangular Yoga Bolster beside one hip. It should be sticking straight out to the side like an airplane wing.
- Twist and place your hands on either side of the bolster. Lower yourself over the bolster so that your chest rests comfortably.Bend your knees to 90 degrees, keeping your legs and ankles together.
- To intensify this pose, turn your face away from your knees. To reduce the intensity, turn your face toward your knees.
- With each exhale, relax and release into the twist.
4. Waterfall (Legs Up the Wall) Pose
AKA Legs up the Wall, this pose is an important inversion that helps to reduce stress, quiet the mind, lower blood pressure, and induce relaxation. It also reduces swelling, improves circulation, and may prevent varicose veins. What more can we ask!
- Lie on your back facing a wall, feet on the floor and knees bent. Have your Rectangular Yoga Bolster at your side.
- Raise your legs and slide your body forward until your bottom and the backs of your legs are resting against the wall. Wiggle and adjust as needed.
- Once you’re feeling comfortable, bend your knees so that your feet are against the wall.Press your feet to raise your pelvis, and slide your yoga bolster under your bottom. Gently straighten your legs.
- Relax your arms to the sides, releasing your shoulders. Or place your hands on your abdomen and feel your breath.
- When you’re ready to come out of the pose, hug your knees to your chest for a few breaths, then roll to one side to release completely.
5. Supported Child's Pose
Said to be as restorative as a full night’s sleep, child’s pose gently opens the length of your back, especially your sacrum and hips.
- Kneel with your knees far apart (much wider than your torso), and the tops of your feet relaxed. You may want to cushion your knees and feet with a thick yoga mat or yoga blanket.
- Slide your Rectangular Yoga Bolster between your knees
- Relax forward and rest your head and upper body on the bolster.
- Place your arms at your side, extend them out in front of you, or fold them on top of the bolster.
- Gently press your forehead into the bolster to lengthen the back of your neck.
Breathe fully to expand your back ribs.