Bolster

A yoga bolster is a large, firm cylindrical or rectangular pillow specifically designed for yoga practice. Bolsters provide stable, comfortable support for the body in restorative yoga poses, enabling complete muscle relaxation by removing the need to hold oneself in position.

Types of Bolsters

Round (cylindrical) bolster: Approximately 26" long and 10" in diameter. Used to support the back in chest-opening backbends, under the knees in Savasana, and under the spine in supported fish pose.

Rectangular bolster: Flatter profile, approximately 26" x 12" x 6". More versatile — can be placed under the torso in Child's Pose, under one hip in supported Pigeon, or under the knees in Savasana.

Pranayama bolster: Smaller and shorter, specifically designed to open the chest in seated and lying breathing practices.

What Makes a Good Bolster

• Firm filling: Cotton-batting or kapok filling maintains shape under body weight. Soft polyester filling compresses and fails to support.
• Washable cover: Bolsters absorb sweat and require regular laundering of the cover.
• Durable construction: Bolsters receive significant body-weight pressure in every use.

Key Uses in Restorative Yoga

• Supported Savasana: Bolster under knees prevents lumbar compression
• Supported Fish: Bolster under the spine opens the chest passively
• Supported Child's Pose: Bolster between thighs supports the torso
• Supported Reclining Bound Angle: Bolster supports the back in a gentle backbend with soles of feet together

A high-quality bolster is often the single most impactful prop for a home restorative practice.