Bolster yoga pillow
When it comes to practicing yoga, the principle is to listen to your body. To do this, you will be led to perform opening postures and stretching. But in order to be able to perform these positions, you must come into possession of a special accessory: the Bolster. Whether you are a regular yoga practitioner or an apprentice in this field, you must have this support to be able to listen to your body and perform stretching and opening postures in the best conditions. In design, the Yoga Bolster looks very much like a bolster and is available in several shapes: cylindrical, and oval. A bolster is an accessory that combines both comfort and practicality. It offers a perfect balance between flexibility and rigidity.
Yoga bolsters, whatever their form, have the same function in general. That is to say, their purpose is to facilitate relaxation and open the body.
The Bolsters look like normal cushions but are firmer and more flexible so they can be used as a support for all yoga practitioners. The shapes and types of Bolsters can vary depending on the posture to be undertaken.
What is a bolster?
This yoga accessory is a cushion in the shape of a bolster. It is a comfortable and very useful support tool that will quickly become indispensable during your yoga sessions. Firm and flexible, it comes in a cylindrical, oval or rectangular shape. Each shape has its own particularities, but the goal is the same for all of them: to allow everyone, experienced yogis or beginners, to enjoy the benefits of yoga to the fullest. Quite simply.
What is a yoga bolster for?
The yoga bolster cushion provides support for a more comfortable and relaxing practice. Here are the benefits of this accessory:
• it provides maximum relaxation by targeting certain parts of the body ;
• it deepens the opening postures of the heart, shoulders and hips;
• It creates a space for intervertebral decompression;
• it supports the head, neck or lumbar vertebrae to preserve your joints;
• it is a support adapted to pregnant women;
• It improves posture and spinal alignment;
• it helps concentration by facilitating relaxation and breathing;
• it contributes to the comfort for a sitting, kneeling or lying posture;
• it conforms pleasantly to the shape of the body;
• it allows an adequate posture;
• it secures the asana;
• it can be used as a meditation cushion.
As for the yoga bricks, blocks, straps, the yoga bolster is an accessory used throughout the session in the practice of soft yogas such as Yoga Nidra, Yin Yoga, Restorative Yoga, Prenatal Yoga, in the work of stretching and opening of the heart, shoulders and hips or in Iyengar to work the alignment in the postures. The yoga bolster is generally used at the end of a yoga session to allow, during the relaxation phase, to fully relax the different parts of the body in the Savasana (the corpse) posture, particularly by positioning the bolster under the legs for an increased relaxation effect. Thus, the bolster is a valuable aid for beginners in the practice and who wish to perform asanas safely and in the best possible way. For example, some may use a bolster in the Plough posture to properly wedge the pelvis and position it symmetrically. Note that you will also be able to hold the yoga postures longer and deeper without using too much force with a bolster.
How to use a Bolster Yoga?
The design of your Yoga Bolster should be chosen according to the posture you have decided to practice. Although most Yoga Bolsters are used as a support when you are in a meditation position, some have a specific use because of their size and shape. In yoga, there are several postures that you will have to do but here are 7 that you will be able to practice more easily with a Bolster:
Back support :
If you are an apprentice, you should know that this is the first posture you will have to do. It involves relaxing and opening your shoulders, chest and abdomen. As you do this, you will need to support your head, neck and back. This is why it is important to have a bolster to provide support. With a bolster, a space will be created in the lower back area to facilitate compression.
To achieve this posture, you must first be in a sitting position on your crossed legs. Then, place the bolster between your legs and your buttocks and lie down slowly. Let your braces hang down on each side. Breathe slowly, relax and stay in this position for 5 minutes.
The Sukhasana position
The position of the Sukhasana is an easy pose to make. It is the pose most frequently adopted during your yoga sessions. However, even being easy, it can be tiring after a while. That is why using a Bolster is very helpful. To do so, enough is enough for you on the tips of your crossed ankles. Bend your knees so that it touches the ground and place the Bolster behind you for support.
The Paschimottanasana position
Since yoga is generally used to relax you, you will need to stretch your muscles. This is why the practice of this position is strongly recommended at each session. It consists of sitting in a sitting position and stretching your legs in front of you. Then place the Bolster on your legs. Once you are in position, breathe slowly while raising your arms and stretch them until you touch the tips of your feet. Then exhale and sit upright.
The Upavistha Konasana position
For this installation, you need to be flexible. Position yourself so that your legs are well stretched forward. Then spread your legs as much as you can and place the Bolster on your pelvis for support. Breathe in deeply so that you can feel the air flowing through your diaphragm and then slowly exhale as you bend your torso.
The Ustrasana position
For the practice of this pose, the use of a bolster is essential to prevent you from having lumbar pain. This posture is classified in the category of advanced intermediate levels in yoga. It consists of placing the boslter against the wall, kneel facing the wall and place your thighs against the Bolster. Then try to reach the ceiling with your chest without removing your thighs from the Bolster. Don't forget to do the breathing exercises while performing this position.
The Salamba position
This is an advanced yoga posture. The goal is to open the chest and strengthen both the back and the groin. To do this, you must first place your Bolster against the wall. Then bend your legs against the support. Then slide one leg forward by bending your knees. In this way, the shin will cross under the chest.
The Savasana position
This is the final position of yoga. With this pose, you will be able to completely relax your body and relax your mind to better evacuate stress. This pose consists of lying on your back. Lying on the floor, you will use a bolster under your knees to allow your legs to hang comfortably. Once you are in position, let your muscles relax, breathe in deeply and then breathe out slowly so that you can feel the stress go away.
How to choose your Yoga Bolster?
Before purchasing your Yoga Bolster, it is of great importance to consider its different shapes and uses first. Once you have mastered the subject, do not proceed directly with the purchase. It will still be necessary to pay a particular attention on 3 other criteria to know:
The fabric
In the design of a Bolster, manufacturers use many types of fabrics as a reinforcing cover such as polyester or cotton. We advise you to base your choice on a model made from a fabric that is strong, soft, comfortable and, above all, easy to wash. To facilitate the maintenance of your yoga cushion, think of opting for a removable cover.
The padding
Just like fabric, the manufacturers of Yoga Bolsters have used different types of materials to upholster each model. We recommend that you base your choice on a Bolster with a soft yet firm padding. This way, even after many years of use, the Bolster will maintain its shape. If you are an allergic person, make sure that the padding of your Bolster does not contain any allergenic components.
The size
Apart from the shape, covering and padding of your Bolster, also pay special attention to its size. Indeed this criterion differs from one bolster to another. In general, this equipment is suitable for stretching and breathing exercises. Nevertheless you will find models with various sizes from the smallest to the largest. It is important to know that the smaller Bolsters are more suitable for supporting the cervical area and the knees. Those with a large size are more suitable to support the spine.
There are 2 sizes of yoga bolster: the mini and the standard. The smaller one fits under your neck without bothering you. Why use it? Simply because at the nape of the neck, you accumulate tension and using the small yoga bolster helps to relax this area. As for the standard yoga bolster (63 x 23 cm or 69 x 23 cm), it slides along your spine as a support. Finally, the rectangular bolster comes in 2 sizes: 66 cm long x 17 cm wide x 7 cm high or 63 cm long x 33 cm wide x 14 cm high. In general, the size of your yoga bolster is chosen according to your size, your flexibility and the posture performed.
The form
The cylindrical yoga bolster: For stretching and opening postures, the cylindrical buckwheat shell yoga bolster or the kapok bolster also called yoga bolster is the most commonly used. The small yoga bolster or mini cylindrical yoga bolster made of buckwheat hulls is placed under the nape of the neck and fits perfectly in the hollow of the neck because its dimensions are smaller in comparison to the standard yoga bolster which is more particularly used for support along the spine.
The rectangular yoga bolster: You will find an interesting alternative with the rectangular buckwheat hulls bolster which with its shape has the big advantage that it can be used on these two slices of different sizes. Moreover, the rectangular bolster is regularly used by beginners especially for meditation with the advantage of a very pleasant sitting in addition to its uses for stretching, as a support in the realization of asanas and relaxation. Thus, like any meditation cushion, you will be able to fully let yourself go to meditation with the assurance of a stable and comfortable positioning with the knees lower than the hips.
Whether it is cylindrical bolster or rectangular, the yoga bolster allows to realize multiple yoga postures, such as the butterfly, the fish or the half-bridge and has the advantage of adapting to all types of practitioners, beginners or confirmed, young or old. This yoga accessory is a must to work smoothly and to go further, and essential for a real letting go! For the first time with the yoga bolster, we strongly recommend that you learn its different uses from a professional. Good practice!
The colors
You will find patterned or plain patterns. In yogic philosophy, colors are important because they influence our emotions. You can choose your yoga bolster by thinking about its chromatic vibration. Red, the chakra of rootedness, is a symbol of strength. Orange, sacred chakra, symbolizes dynamism and creativity. Yellow, solar plexus chakra, expresses optimism. Green is associated with the heart chakra and spreads vitality and compassion. Turquoise, throat chakra, is related to communication and oral expression. Indigo evokes the clairvoyance of the third eye and is synonymous with serenity. Purple, the crown chakra, opens to intuition and universal understanding.
What are the advantages of using a bolster?
With this kind of equipment, your yoga sessions will be able to take place perfectly. Indeed, the bolster yoga has several advantages such as :
Serve as a support: without a bolster, you have to perform the different yoga postures just by using your body as a support. This can be tiring and tiring after a few moments. That's why it's important to use a bolster. This equipment will allow you to know how far your limits go.
Gain in comfort: whether sitting, lying or kneeling, using a bolster will give you all the comfort you need.
Correct a bad posture: the use of a bolster while practicing a certain pose will help you to find the adequate and most comfortable posture. In this way you will be able to enjoy all the benefits that this pose will bring you.
Bring more relaxation: when you use a Bolster for your breathing exercises such as pranayama or during the practice of shavasana, you will be able to relax better. That's not all. You will be able to effectively relieve stress.
Bolster yoga
You don't have your bolster to help you in the practice of yoga yet? Whether you are an experienced yogi or a beginner, a yoga bolster or yoga bolster is the support accessory that will help you get the most out of your yoga session. It will be very comfortable for you to perform and deepen without hurting yourself in all the opening and stretching postures.
