Why a bolster is one of the must-haves of your yoga spot.

Kristina Spaniol
2025-07-09T12:38:09+02:00

Are you wondering why you actually need these yoga bolsters?
We explain what you use it for, which yoga styles include exercises with the yoga bolster and we show you a few yoga poses with a bolster for your well-being.
More

Your OM YA Yoga Bolster is a versatile tool that will greatly enrich your yoga practice. It provides support and comfort in various yoga poses, especially relaxation and stretching exercises. By using a yoga bolster, you can adjust the intensity of the stretch and relax deeper into the poses. Additionally, a bolster helps stabilize the spine and correct misalignment, which can lead to improved posture and fewer injuries.

Yoga styles in which yoga bolsters are used include:

Yin Yoga is a calm and meditative practice that aims to achieve deep stretches in the fascia and connective tissues. During a Yin yoga session, poses are held for extended periods of time, typically between three and five minutes, to slowly stretch and open the tissues. Often performed lying or sitting, these poses aim to reduce muscle tension and improve flexibility. Yin Yoga emphasizes the connection between body and mind and promotes inner peace and mindfulness during practice. Holding the poses for extended periods of time also promotes deep relaxation and stress relief, resulting in a feeling of calm and balance.

Restorative yoga , similar to Yin yoga, is a gentle practice that aims to promote relaxation and recovery through passive stretches and supportive poses. During a restorative yoga session, various poses are held for extended periods of time. Yoga Bolsters provide support here, as do blankets and blocks to hold the body. These poses allow the body to open, relax and regenerate, improving flexibility, calming the mind and reducing stress. Restorative yoga is particularly suitable for relieving fatigue, stress and tension and offers a soothing experience for the body, mind and soul.

But a bolster can also serve as a seat pad during meditation and help you sit comfortably and upright, which promotes concentration. A bolster can be a comfortable positioning aid during pregnancy. A bolster can also provide gentle relief for neck and headaches. Lying on the bolster in the back stretch for 15 minutes can work wonders.

Yoga poses that use yoga bolsters include:

Paschimottanasana - the seated forward bend.

One of the classic preventions in yoga. In practice, you start in an upright position with your feet about hip-width apart. Then place a yoga bolster in front of you and two yoga blocks at the respective height next to your feet. Inhale and lift your arms up as you inhale, lengthening your spine. Then, exhaling, bend forward and place the bolster in front of you so that it supports your chest and forehead. Place hands on yoga blocks for additional support and to facilitate stretching. Stay in this position for several breaths, enjoying the stretch in your back, hips and legs.

Dhanurasana - the bow pose.

This pose begins lying on your stomach as you grab your feet and lift your knees off the floor. In this pose, you stretch your chest forward and up while pulling your legs and arms up to create an arch shape. Hold the pose while breathing deeply and strengthening and stretching your spine and thighs.
Your OM YA Yoga Bolster supports Dhanurasana by placing it under the stomach or pelvis to stabilize the spine and intensify the stretch. This allows for deeper execution of the pose and helps bring focus to opening the chest and strengthening the back.

Balasana - the child's pose.

This pose begins in a kneeling position as you bring your feet together and open your knees to hip-width distance. Then lower your buttocks onto your heels and extend your arms forward until your forehead touches or comes close to the floor. In this pose, you can relax, breathe deeply, and gently stretch your back while feeling a soothing stretch in your lower back and hips.
Your OM YA Yoga Bolster supports Balasana by being placed under the upper body to provide gentle stretching and relief in the lower back and hips. Resting the upper body on the bolster allows the pose to be performed in a more comfortable and relaxing manner, promoting recovery and reducing stress.

Viparita Karani - the leg elevation pose.

This pose begins with your back in a lying position near a wall while extending your legs vertically against the wall. The hips can be close to the wall or slightly away from it, depending on individual flexibility. In this pose, you can spread your arms out to the sides or rest them on your stomach or hips while you breathe deeply, using gravity to relax the legs and promote blood circulation.
Your OM YA Yoga Bolster assists with Viparita Karani by being placed under the lower back to provide a comfortable and supportive base while the legs are extended vertically against a wall. This support facilitates relaxation of the muscles in the lower back and promotes better blood circulation in the legs, enhancing the positive effects of the pose.

Supta Baddha Konasana - the lying butterfly pose.

This pose begins lying on your back with the soles of your feet together and your knees open to the side. Let your arms relax next to your body while placing your hands on your stomach or thighs. In this pose, you gently stretch the groin and open the hips while promoting deep relaxation throughout the body.
Your OM YA Yoga Bolster supports Supta Baddha Konasana , the lying butterfly pose, by being placed along the spine to gently support the back and provide a comfortable stretch in the hips. This makes the pose more comfortable and allows for deeper relaxation while opening and stretching the hips.

It is important to choose a quality bolster made from durable material that is firm enough to provide support, yet soft enough to ensure comfort. With a yoga bolster you can take your yoga practice to the next level and develop a deeper understanding of your body and your movements.