Essential Props for Restorative Yoga: Bolsters
- Ellie
- Apr 21
- 5 min read
Welcome to the first installment in a series of posts on props in restorative yoga. In this series, I'll be discussing use of different props in restorative practices - considerations, benefits, substitutions, etc.
To kick off, I'll be covering bolsters - the different sizes, shapes and materials available - so that you can choose the best option for your restorative practice.
Why use a bolster in restorative yoga?
If you only buy one prop for your restorative yoga practice, make it a bolster. Not necessarily the large round kind, but a bolster of some description. They are so incredibly versatile and while is is possible to use other props, e.g. blocks, bricks, rolled towels or blankets, as a substitute, a good quality bolster will make a huge difference as they are designed to provide the support and comfort that the body needs to fully relax into restorative yoga shapes. You can remain safely supported for the duration of the practice and enjoy deep rest and relaxation without being jabbed in the ribs by the corner of a block or toppling off a tower of cushions.
Which type of bolster should I choose?
Yoga bolsters come in a range of shapes, sizes, fillings and materials. There is a large element of personal preference in deciding which is right for you, and different shapes can be more suited to particular postures. With that said, here are a few general guidelines.
Size
Perhaps a statement of the obvious, but a larger bolster will be able to provide more support, or provide support to a larger area of the body than a smaller one. For a posture where the whole of the back or the whole of the front of the body needs support, a mini bolster isn't going to do the job.
For, e.g. supporting under the knees in savasana, people with shorter limbs may prefer a mini bolster to a full size one. In a restorative back bend, a smaller round bolster may reduce the intensity of the spinal extension, making the shape more comfortable and restful.
Shape
Round bolsters provide more height than rectangular bolsters and therefore plenty of lift for supported back bends. The curved shape can also help to accentuate the spinal extension in a back bend, or the lateral extension in a side bend.
Rectangular bolsters are great for shapes that require a stable base as they won't move or roll as readily as a round bolster. The wide flat surface works well for shapes where the length of the body needs support, e.g. supported child shape variations. As rectangular bolsters are flatter than round ones, they can be useful for support under the sacrum in a bridge shape for people with shorter limbs who find a round bolster too high. They can also double up as meditation cushions, making them a very versatile addition to your kit bag.
Filling
Spelt husks or buckwheat hulls are often used as bolster fillings. Bolsters filled with one of these will be heavy and initially firm, though most can be unzipped and some of the filling removed for a less solid feel. They can get a bit 'saggy' over time but can be topped up as needed. While the dense and firm packing offers a lot of support, bolsters filled with buckwheat, spelt or other grains are heavy - they aren't the best choice if you need to carry your bolster around a lot but are a worthwhile investment for your home restorative practice.
Cotton, kapok or polyester filled bolsters are significantly lighter than grain filled bolsters - an advantage if you're planning on travelling with one. They also have a softer feel and will adapt more readily to the shape of the body. Many can be refilled, or filling removed if they are initially too firm.
Alternatives to bolsters for home restorative practice
While I'd definitely recommend investing in a good quality bolster (or two) for your home practice, there are a few household items which can provide a similar experience, though not always the level of stability or support that a heavy buckwheat bolster will.
Round Bolster Substitutes
If you're looking for a stand-in for a large round bolster, a sleeping bag in a compression sack can give the correct shape, and depending on the degree of compression, a good amount of firmness and support. A thick, heavy blanket can be rolled up to provide a suitably dense support, though it may not provide the same amount of height as as large bolster.
Rectangular Bolster Substitutes
Yoga bricks or blocks can provide the rectangular shape - sturdy books could be used in place of bricks or blocks if you don't have any of these to hand. To provide some comfort and softness, adding a blanket or towel over the top of the bricks can work, though this can shift about during the practice depending on how much movement is involved. A thick, heavy blanket can be folded into a rectangular shape, which can work as a substitute for a cotton filled rectangular bolster, but won't provide the same density as a buckwheat one.
Mini Bolster Substitutes
Round mini bolsters can be readily substituted with rolled towels, and rectangular mini bolsters by folded towels. The size, shape and height are relatively easy to match in this way, though folded or rolled towels won't offer the same feel of density or level of support as a bolster. They also need more careful placement to ensure that they don't unravel during the practice.
Conclusion
There is no 'best' type of bolster for your restorative practice as the various different shapes, sizes and materials all have their own advantages and use cases. Large bolsters can provide more height or support more of the body, whereas smaller bolsters can help in cases where a stretch is feeling too intense. Rectangular bolsters excel in situations where a flat, stable base is needed, while round ones can help to accentuate the natural curvature of the spine. Buckwheat bolsters are dense, solid and supportive; cotton is softer and lighter.
If you're in the West Norfolk area and are interested in attending restorative yoga classes (which make extensive use of various types of bolster), I offer group classes and private 1:1 sessions at Yoga at The Grange, a beautiful purpose built yoga studio in the grounds of The Grange Hotel, King's Lynn.
A restorative yoga class incorporating movement, breath awareness and conscious rest in supported floor-based shapes. Expect shapes held for extended periods of time (5 to 20 minutes), fully supported with props, to promote rest and relaxation without muscular effort. Any movement will be gentle, slow, and entirely optional.
Take some time out of your busy schedule and give yourself the rest that you deserve with a bespoke restorative yoga session, tailored to meet your needs. An hour of deep rest and relaxation at our beautiful yoga studio in King's Lynn.
Ellie is a yoga teacher who shares restorative practices to help busy people take time out, switch off and do less. She also runs a small yoga studio in King's Lynn, Norfolk, UK.
