3 Yoga Bolster Poses for Beginners

Yoga bolsters are a great tool for beginners to use during their yoga practice. They provide support and comfort in poses, making it easier to relax and deepen into the posture. They can help deepen stretches, provide support, and promote relaxation in a variety of poses.

In this blog, we will explore three yoga poses you can try using a bolster with: Supported Child's Pose, Chest Opener Pose, and Wide Angle Seated Forward Bend (Upavistha Konasana).

Supported Child's Pose

Child's Pose is a simple restorative yoga posture that can help you relax and release tension in your body. To practice Supported Child's Pose, start by placing your bolster lengthwise on your yoga mat. Kneel in front of the bolster with your knees wide and your big toes touching. Sit back on your heels and then lower your torso onto the bolster. Your forehead should rest on the bolster, and your arms can either extend forward or rest at your sides. Breathe deeply and allow your body to relax over the bolster.

(Bolster Pictured: Pranayama Cylindrical Bolster in Grey)

Using a bolster in this pose can help you deepen your stretch and provide support for your hips and lower back. It's an excellent pose to practice when you're feeling stressed or anxious.

Chest Opener Pose

Chest Opener Pose is a gentle backbend that can help you improve your posture and relieve tension in your chest and shoulders. To practice this pose, begin by placing your bolster lengthwise on your mat. Sit in front of the bolster with your legs crossed and your hips touching the bolster. Place your hands behind you on the mat, fingertips pointing away from your body. Inhale and lift your chest toward the ceiling, then exhale and release your torso onto the bolster. Your head should rest on the bolster, and your arms can rest at your sides or extend overhead.

(Bolster Pictured: Standard Rectangular Bolster in Green)

Using a bolster in this pose can help you deepen your stretch and provide support for your chest and shoulders. It's an excellent pose to practice when you've been sitting at a desk for a long time or when you're feeling tightness in your upper body.

Wide Angle Seated Forward Bend (Upavistha Konasana)

Wide Angle Seated Forward Bend is a seated posture that can help you stretch your inner thighs and hamstrings. To practice this pose, start by placing your bolster lengthwise on your mat. Sit in front of the bolster with your legs extended wide apart. Inhale and lengthen your spine, then exhale and fold forward over the bolster. Your forehead should rest on the bolster, and your arms can either extend forward or rest at your sides.


(Bolster Pictured: Pranayama Rectangular Bolster in Tango / Yoga Blocks Pictured: High-Density EVA foam in Grey, 2 Pack)

Using a bolster in this pose can help you deepen your stretch and provide support for your hips and lower back. It's an excellent pose to practice when you're looking to increase flexibility in your legs or release tension in your lower back.

In conclusion, using a yoga bolster can be a great way for beginners to enhance their yoga practice and make poses more comfortable and accessible. Whether you're looking to relax, improve your posture, or increase flexibility, a yoga bolster pillow can provide the support you need. We hope you enjoy trying these three yoga poses with a bolster and find them helpful for your practice. Remember to always listen to your body and take things at your own pace. Happy practicing!