Restorative yoga is a practice of relaxation and rejuvenation, allowing you to de-stress your body and re-energize your mind. We often use props such as bolsters, blocks, and blankets to ensure comfortable poses with little to no muscular effort. Releasing any held tension with the support of props is a great way to deeply relax into a pose and physically and mentally recharge. In this post, I would like to share with you some of my favourite restorative yoga poses utilizing a bolster.
Supported Reclined Butterfly (Supta Baddha Konasana)
This pose is a great relaxation for the lower body and hips. Begin by sliding your sacrum onto the bolster, ensuring your tailbone is lifted and your lower back is supported. Extend your arms out to the side, palms facing upwards and connect with your breath. Softly close your eyes and relax deeply into the pose, feeling the pressure of the bolster against your body.
Supported Child’s Pose (Salamba Balasana)
This version of child’s pose allows for a restful and calming poses for the entire body. Place a bolster or another firm support in front of you and lay your torso over it. You may wish to place a blanket over the bolster for extra cushion. Place your arms by your side or your forehead on the bolster and completely relax your body into the comfortable and supportive hold. Feel the heaviness of your body and the support of the bolster holding you as you surrender.
Reclined Hero (Supta Virasana)
This restorative yoga pose is a gentle and supportive way to practice virasana, or hero’s pose. Place the bolster perpendicular to your body and lower your torso back onto the bolster while extending your legs in hero’s pose. Open your arms to the side or place your hands on your abdomen, connecting deeply with your breath. Set a timer for 10 minutes or longer and allow your body to deeply relax, feeling the deep stretch in your legs and the support of the bolster beneath you.
These restorative yoga poses using a bolster are a great way to relax, unwind, and de-stress. Working with props to ensure comfortable and supported poses is a great way to practice relaxation and ease muscular tension. Give yourself the gift of a restorative yoga practice and reap the benefits of body, mind, and spirit relaxation.