One of the most effective ways to achieve deep relaxation and stress relief is through restorative yoga poses with bolster, particularly with the use of a bolster. A yoga bolster is a supportive prop that helps deepen the stretch in various poses, promoting a more profound sense of relaxation. This article will guide you through five must-try restorative yoga poses with a bolster, designed to help you unwind and rejuvenate.
Table of Contents
5 Restorative yoga poses with bolster
1. Supported Child’s Pose (Balasana)
Supported Child’s Pose is a gentle forward bend that calms the mind and stretches the back and shoulders. This pose is ideal for releasing tension and promoting a sense of safety and comfort.
How to Perform:
- Spread your legs wide and place your big toes together as you kneel on the ground.
- Place a bolster lengthwise between your knees.
- Sit back on your heels and fold forward, resting your torso on the bolster.
- Turn your head to one side, arms relaxed by your sides or stretched forward.
- Hold the pose for 5-10 minutes, breathing deeply and slowly.
Benefits:
- Relieves back and neck tension
- Calms the nervous system
- Stretches the hips and thighs
2. Reclining Bound Angle Pose (Supta Baddha Konasana)
Reclining Bound Angle Pose is a restorative pose that opens the hips and chest, promoting relaxation and circulation.
How to Perform:
- With your knees bowed and your toes touching, take a seat on the floor.
- Place a bolster behind you, aligned with your spine.
- Lean back onto the bolster, allowing your knees to open to the sides.
- Use blocks or cushions under your knees if needed for support.
- Put your arms down by your sides with your palms facing up.
- Hold for 5-15 minutes, breathing deeply and letting go of tension.
Benefits:
- Opens the hips and chest
- Promotes relaxation and stress relief
- Enhances blood circulation
3. Supported Bridge Pose (Setu Bandhasana)
Supported Bridge Pose is a gentle backbend that stretches the chest, neck, and spine. Using a bolster provides extra support, making this pose accessible and comfortable.
How to Perform:
- With your feet flat on the ground and your knees bent, lie on your back.
- Lift your hips and place a bolster under your sacrum for support.
- With your palms facing up, place your arms by your sides.
- Relax into the pose, allowing your chest to open and your spine to lengthen.
- Hold for 5-10 minutes, focusing on deep, even breaths.
Benefits:
- Opens the chest and shoulders
- Stretches the spine
- Relieves tension in the back and neck
4. The Viparita Karani Pose with Legs Up the Wall
Legs Up the Wall Pose is a simple yet effective restorative pose that promotes relaxation and circulation. This pose is perfect for reducing fatigue and swelling in the legs.
How to Perform:
- Sit sideways against a wall, with your hips close to the wall.
- Swing your legs up the wall as you lie back, bringing your sit bones as close to the wall as possible.
- Place a bolster under your hips for support, if needed.
- With your palms facing up, place your arms by your sides.
- Hold for 5-15 minutes, breathing deeply and relaxing your entire body.
Benefits:
- Promotes circulation and reduces swelling
- Calms the nervous system
- Relieves lower back pain
5. Supported Savasana (Corpse Pose)
Supported Savasana is the ultimate relaxation pose, allowing the body and mind to rest and rejuvenate fully. Adding a bolster under the knees provides extra comfort and support.
How to Perform:
- With your arms by your sides and your legs outstretched, assume a flat back position.
- Place a bolster under your knees to support the lower back.
- Shut your eyes and concentrate on your breathing, letting your body come to rest.
- Stay in the pose for 10-20 minutes, enjoying the deep relaxation.
Benefits:
- Promotes deep relaxation and stress relief
- Calms the mind and body
- Restores energy levels
