Are yoga bolsters worth it?
In fact, yoga bolsters can be especially helpful if you have trouble with certain poses or want to make positions more comfortable. "Bolsters are for everybody — no matter what your body type or your practice," says Lulu Soni, a yoga instructor for Obé.
when choosing a bolster, there are five things that you need to consider: size, shape, weight, filling and colour or pattern. Yoga bolsters generally come in three basic shapes: cylindrical, rectangular and lean. You'll need to decide which is best for your particular needs. Size matters too.
The Oval/Rectangular shaped bolsters are a lot wider than their rounded counterparts. Because of this, they also offer more support during stretching and relaxation. They are also more stable as they don't roll around.
To truly enhance and benefit from postures, yoga bolsters are wonderful props to have on-hand. These feel-good props are similar to body pillows, but firmer and typically rectangular in shape. They are supportive anatomically and typically used to create relaxation, help soften postures, and aid in opening the body.
Traditional Bolsters are 24" x 10" x 5" and are still a great size, especially for Restorative Yoga. Round Bolsters can range from 4" - 10" in diameter. The most common size being 8" diameter by 24" long. Restorative Bolsters are generally larger to offer maximum support.
If you'll be using it to support you through a variety of poses, you'll want a yoga bolster that is roughly the same length as your torso but if you are only using it to sit on during breathing exercises or meditation, it can afford to be smaller.
If you have a foam roller this can be another great substitute for a bolster. A little harder but good still. A great way to use your “bolster” is to place it under your knees in Shavasana, or laying back on it so that your spine goes along the length of the foam roller.
The Yoga Bolster is available in either a cylindrical or rectangular shape. The cylindrical shape is thicker and useful for deeper stretching. The rectangular shape is wider and its flat surfaces make it easy to stack and store.
It's stable and comfortable and will last many, many years. I have a couple bolsters at home from the original batch Hugger Mugger made more than 30 years ago, and I still use them frequently. Firmness is essential when it comes to yoga bolsters, especially the Standard Yoga Bolsters.
The most popular style of yoga in the West is “Hatha Yoga”, which uses postures, breathing and meditation techniques to create balance and harmony in your life.
Where do you place a bolster?
Place the bolster (or a pillow) under the bend of the knees. This can help alleviate pressure on the low back. Circulation can be helped by extending the bolstering from the bend of the knees to the feet. Raising the feet above the heart uses gravity to help return the venous blood to the heart.
Yoga bolsters typically come filled with with a polyester hollow fibre filling, kapok or buckwheat.
This can help to take weight off your back, while restoring the natural curve in your lower back – giving you some much-needed relief. Bolsters are also surprisingly good at relieving an upset stomach, especially if it's caused by bloating.
Bolsters can come not just in round or rectangular shapes, but also in different weights. Heavier, Max Support Deluxe Bolsters, can provide more support and be sturdier for your practice, while Supportive Bolsters are easy to travel with and are great for extra cushion and a softer relaxation.
There are rectangular, cylindrical and pranayama bolsters. They go underneath your spine, buttocks, legs and thighs.
Yoga Mat Thickness and Weight
If you're not sure where to start, choose a mat that's about 1/8-in. thick (or 3.175 mm), a pretty standard thickness. These mats are excellent for those in a strong, flowing practice. They allow solid contact with the floor, which helps with stability during a variety of poses.
Commercially, these bolsters usually come in a rectangular or circular shape, but you can make your own yoga bolster in any shape and size that you want. It can be custom-made to create the perfect fit for your body type.
Chiropractors consider foam rolling to be an important step toward taking better care of your spine and your body. But while it's important, it's also something that can injure you if you're making mistakes.
Tips for Effective Foam Rolling
Use a foam roller once your muscles are warmed up, rather than at the beginning of your yoga practice. Avoid rolling over bones or joints. Incorporate a foam rolling stretch as a preparation for a deeper hold or deeper stretching pose.
DON'T roll to the point of excessive soreness; it's not supposed to be an exercise in pain tolerance. Placing too much sustained pressure on one body part can result it further damage. DO wait 24-48 hours between foam-rolling sessions.
Why do Asians use bolster?
The origin of bolster pillows has been traced back to Southeast Asian countries. These ergonomically designed pillows are believed to have come into existence to provide physical support and emotional comfort to people which is why they are mostly used while sleeping.
Hugging a bolster sideways straightens the back and keeps your hips and shoulders in their proper alignment. This is useful for people who have hunched backs from slouching all the time, as well as pregnant women who find side sleeping to be the most comfortable position to sleep in.
Bolsters can help you improve your posture as well. Hugging a bolster can make the body position more suitable while you are sleeping (especially when sleeping on the side). The position of the body while hugging the bolster can encourage you to keep your back straight.
Yin Yoga
If you want to calm and balance your body and mind, this is where you'll find your zen. The opposite of a faster moving practice like Ashtanga, Yin yoga poses are held for several minutes at a time.
Health benefit: Savasana might look more like a snooze fest than a yoga pose, but it's actually one of the best yoga poses for your overall health and well-being. By focusing on your breath while relaxing your body, you can release tension and potentially lower your heart rate, giving both your body and mind a boost.
Place a Supportive Round Yoga Bolster lengthwise along your spine, from the bottom of your lumbar spine or tailbone up. With the bottoms of the feet together at a comfortable distance from the body, allow your hips to open wide. This will help reset your spine and target any lower back pain.
The Knee Bolster was designed by a physiotherapist to help patients with lower back problems. It is placed under the knees while the patient lies on his or her back, and when properly fitted to slightly elevate the feet, helps to relieve pressure in the lower spine and hip area. It is also a great way to practice yoga.
A Bolster Pillow Helps in Correcting Your Posture
Proper posture is paramount to your overall health. Whether walking, sitting, or sleeping, maintaining a good posture can help you prevent backaches and injuries. If you're struggling to maintain a proper posture during sleep, you could use the help of a bolster pillow.
Using props like blocks or bolsters can make yoga poses more comfortable and help with your alignment. Most yoga studios will have some basic props but in your home practice, these yoga accessories can take up plenty of space and cash. But really you don't need to buy anything.
Bolster Options
Stuff an extra pillow into an old pillowcase (really squeeze it in there!) to create the right amount of resistance. Alternatively, grab a cushion from your couch. Sofa cushions typically have a firmer padding than most pillows and can be pretty great props.
How big should a bolster pillow be?
Common sizes of bolster or couch pillows include 6” diameters with 12” length or 7” diameters with 20” length.
If you sleep on your back, try placing your bolster under your knees. This will reduce stress on your spine and support the natural curve of the back. Side sleepers can benefit from placing a bolster between the knees to support the upper leg and prevent it from pulling the spine out of alignment.
Save the rectangular, lumbar or bolster pillows for the middle of the sofa. You may use a few, depending on how many seats cushions your sofa has. Place these types of pillows in the center of the seat cushions, starting in the middle and working your way out.
BOLSTERS CLEANING: Remove cotton cover, wash in cold water only, and towel dry or hang dry only, as you do not want the cover to shrink, if by any chance the cover does shrink, remove some cotton stuffing until cover fits.
Place a Supportive Round Yoga Bolster lengthwise along your spine, from the bottom of your lumbar spine or tailbone up. With the bottoms of the feet together at a comfortable distance from the body, allow your hips to open wide. This will help reset your spine and target any lower back pain.
The Knee Bolster was designed by a physiotherapist to help patients with lower back problems. It is placed under the knees while the patient lies on his or her back, and when properly fitted to slightly elevate the feet, helps to relieve pressure in the lower spine and hip area.
In moderation, the answer is no. Studies have shown that occasionally cracking your back can help relieve pressure in your spine without adverse effects. However, when done habitually, popping can cause excessive wear on your joints and potentially lead to premature breakdown.