How to Use a Yoga Bolster for Restorative Poses
By Premium, Eco-Friendly & Sustainable Yoga | Published: 2026-10-19
Category: How-to Guides
Learn step-by-step how to use a yoga bolster for restorative poses, including supported child's pose, reclining bound angle, and savasana. Get tips for comfort and relaxation.
Quick answer
Use a yoga bolster to support your spine, hips, and head in restorative poses, allowing your muscles to fully relax. Place it under your knees, along your spine, or under your back for different poses.
Why a bolster helps in restorative yoga
Restorative yoga relies on props to create passive, comfortable positions that you hold for several minutes. A bolster lifts your body slightly, reducing strain on joints and allowing your nervous system to shift into rest-and-digest mode. Unlike a firm block or a soft pillow, a bolster provides a stable yet cushioned surface that supports your whole torso or legs without digging in.
Choosing the right firmness and size
A bolster that is too soft will collapse under your weight, leaving you unsupported. A bolster that is too firm may feel uncomfortable on bony areas. Look for a medium-firm bolster with a cotton or microfiber cover that gives slightly but holds its shape. The Yoga Design Lab Yoga Bolster - Celestial is studio-grade and durable, offering soft yet stable support for daily use. Its length is generous enough to support your entire spine in a reclining position.
Step-by-step: Using a bolster for restorative poses
- Supported child's pose (Balasana): Kneel on your mat with your big toes together and knees hip-width apart. Place the bolster lengthwise in front of you, then drape your torso over it, turning your head to one side. Let your arms rest on the floor on either side of the bolster. Check that your hips stay stacked over your heels; do not let them shift back too far, which can strain the lower back.
- Reclining bound angle pose (Supta Baddha Konasana): Sit on the floor with the soles of your feet together and knees dropped open. Place the bolster lengthwise behind you, so its bottom edge touches your sacrum. Slowly recline onto the bolster, letting your spine and head rest fully. Place a folded blanket under your head if needed. If your knees do not reach the floor, place blocks or folded blankets under each thigh to avoid hip strain.
- Supported savasana (corpse pose): Lie on your back with your legs extended. Slide the bolster under your knees so they are slightly elevated and your lower back can relax into the mat. Rest your arms at your sides, palms up. Elevating the knees reduces pressure on the lower back; if you feel any pulling in the hamstrings, move the bolster closer to your glutes.
- Seated forward fold (Paschimottanasana variation): Sit on the floor with your legs extended straight. Place the bolster on top of your thighs, then hinge at your hips to fold forward, resting your forehead on the bolster. Let your arms hang down on either side. Do not round your spine to reach the bolster; keep a long front torso. If your hands do not reach the floor, rest them on your shins or blocks.
Product spotlight
- Yoga Bolster - Celestial: The Yoga Design Lab Yoga Bolster - Celestial is your ultimate companion for restorative and yin yoga, offering soft yet stable support to help you deepen into each pose. Its medium-firm density supports your spine and hips without collapsing, so you can hold poses for several minutes in comfort.
Yoga Bolster - Celestial
