Rectangular yoga bolsters are a great way to support your body and relieve various issues. They can be used for back bends and other yoga poses. As such, this blog post will list five ways to use your rectangular yoga bolster to get the most out of your practice. There will surely be a way for your bolster to come in handy.
Supported Backbend pose with a yoga bolster
The Supported Backbend pose is an excellent way to open the chest and heart. Using a yoga bolster can help provide the perfect amount of support for this pose. Begin by lying on your back and keeping the yoga bolster under your shoulder blades with the short side of the bolster against your spine. Slowly draw your arms above your head, and allow the top of your head to rest on the bolster. With your arms by your ears, draw your shoulders down your back and towards the bolster. Allow your breath to deepen and your spine to lengthen. Keep your chest open and your belly relaxed, and let the weight of your arms and the support of the bolster guide you deeper into the pose. You may stay in this pose anywhere from a few breaths to several minutes. To come out, slowly lower your arms and roll to one side. A Supported Backbend pose with a yoga bolster helps your yoga practice a lot.
Supported Pigeon pose with a yoga bolster
Supported Pigeon Pose is a gentle hip opener that can be practiced with a yoga bolster. It is a restorative pose that helps increase hip joint flexibility while allowing the body and mind to relax. When practicing a Supported Pigeon Pose with a bolster, the bolster should be placed beneath the thigh of the bent leg, allowing the hip to rest comfortably. The bottom leg should be extended straight, and the torso can rest over the bolster. This pose should be held for at least two minutes and can be further supported by placing a blanket or bolster under the back. Practicing a Supported Pigeon Pose with a bolster is a great way to reduce hip joint and lower back tension while allowing the body to relax.
Supported Knee Twist pose with a yoga bolster
The Supported Knee Twist Pose is an effective stretch for the hips, lower back, and spine. A yoga bolster can help deepen the stretch and provide comfort for the body. To perform this pose, lie on your back and keep the bolster below your right hip. Bend your right knee and gently twist your body so that the right knee comes across your body. Place your left hand on the bolster to support the twist and your right arm to the side. Hold the yoga pose for a few seconds, then repeat on the other side. This pose can help relieve tension in the hips, lower back, and spine and improve flexibility and mobility.
Legs Up the Wall Pose with a yoga bolster
Legs Up the Wall Pose is one of the most popular restorative yoga poses and is incredibly therapeutic when done with a yoga bolster. This pose helps to reduce stress and fatigue while aiding in circulation and relieving back pain. To perform the pose, you will place the bolster perpendicular to a wall and sit on the bolster with your hips facing the wall. Once in position, simply swing your legs up the wall and let gravity do the work. The bolster should support your back, and your legs should be fully extended and supported against the wall. This pose should be held for 5 to 10 minutes and can be done in the morning or evening. When done correctly, Legs Up the Wall Pose with a yoga bolster can have a calming and centering effect on the body and mind.
Supported Child's Pose with a yoga bolster
Supported Child’s Pose with a yoga bolster is an incredibly beneficial posture for releasing tension and calming the mind. It is an incredibly gentle restorative yoga pose, ideal for beginners and those seeking a restful and calming practice. The bolster can be placed under the chest and abdomen, allowing the body to relax deeply into the pose. It can also be placed under the thighs, providing an extra layer of comfort and support. This pose can help deep-seated release tension in the back, hips, and shoulders while calming the mind and relieving stress. It can also provide a gentle stretch to the hips, relieving tightness and increasing mobility. For those looking for a gentle and restful yoga practice, Supported Child’s Pose with a yoga bolster is a great way to reap all the benefits of a relaxing and restorative yoga session.
Let’s sum up the use of rectangular yoga bolsters
A yoga bolster for backbend, pigeon, knee twist poses, and many other poses can be incredibly beneficial for those with limited joint mobility. Not only does it help keep the body in the correct alignment, but it also encourages relaxation and better breath control. The bolster provides support and comfort, making it easier to stay in the pose for extended periods. Whether you are a beginner yogi or an advanced one, a yoga bolster can be a great addition to any yoga practice.