What can a yoga bolster actually do?
18.7.2023
Translation: machine translated
Sometimes it's round, sometimes flat, sometimes colourful, sometimes plain and you'll come across it in many studios: the bolster. Find out here what it's for and whether it will enhance your next yoga session.
"Do you actually have a bolster?" - "A what?" - "A yoga bolster". Admittedly, my colleague's question left me a little perplexed - even though I do yoga from time to time. However, I hadn't heard of a bolster before. And because I have a feeling that you might feel the same way, I'm introducing it to you here.
What is a bolster?
The yoga bolster, also known as a yoga roll, is an aid similar to a cushion: either round or flat and rectangular. There are also differences in terms of size, filling and cover. What applies to every model, however, is that unlike the yoga block, it is intended as a longer-term surface for lying or sitting on, which is comfortable and still provides support.
Source: Shutterstock
When do I reach for the bolster?
Preferably in calmer yoga styles such as yin yoga. Here, individual postures should be held for several minutes. A bolster helps you to make otherwise rather uncomfortable asanas more bearable and - if you have some practice - even really savour them. However, it also helps you to stretch longer or more intensively in restorative asanas, regardless of the yoga pose: for example in butterfly pose or half pigeon pose.
How does the bolster support me?
It is often used for breathing exercises in the supine position. It opens up your chest so that you can breathe in and out particularly deeply. It can also be placed crosswise under your lower back to stretch you out. Or it can be placed under your legs at knee height to help your spine when lying down.
All in all, the bolster is primarily intended to provide relief. This can benefit your back, neck, shoulders, stomach, hips, legs and head. It can also be used as a meditation cushion or light booster seat, offering you a gentler alternative to a block. This yoga tutorial provides a little inspiration:
Which bolster suits me?
This is of course mainly a matter of taste. A flat bolster doesn't roll away and offers a wide support surface. A round bolster feels plumper and can open up the spine or chest further in certain positions thanks to its curvature. The Jadeyoga label, for example, offers you both versions:
The outer material also plays a role in the selection. Cotton covers are considered to be of high quality. They are very pleasant on the skin and can usually be removed and washed. If you want to be particularly cosy, you can also opt for fleece rolls or velvet covers:
And finally, the filling is important. If you want a very cosy, malleable product, you should go for kapok. This is a natural fibre from the tree of the same name, which is particularly soft and breathable. The models from Lotuscraft, for example, are filled with it. But there are also often versions with spelt husks. These are interchangeable, provide support and are still adaptable. Gorilla Sports even uses organic husks:
Nothing suitable yet? You can find all yoga bolsters from our shop here.
Cover image: Shutterstock
