Yoga Bolsters, Pillows & Cushions for Restorative Yoga

We always say that in order to practice yoga the only thing you really need in terms of equipment is a good yoga mat. So, in general, you do not need a yoga bolster to practice yoga, but many people who practice yoga like to have one, and it will certainly help with many different poses. A yoga bolster is used to support the body in various poses. Considering they are a relatively inexpensive addition to your yoga kit, a yoga bolster is certainly worth investing in.
They are used in many different styles of yoga, particularly Iyengar yoga, a type of restorative yoga which is all about the correct alignment using yoga props to help achieve positions. Yoga bolsters can also benefit you during meditation to ensure that you are comfortable and relaxed no matter what position you are choosing to meditate in. If you are attending a yoga studio class, you will find that there is equipment on offer that you can borrow for the session. This will help you gain a better understanding of the different sizes and shapes of yoga bolsters and how they are used. You can then go away and purchase your own in confidence, knowing that it is the right thing for the style of yoga you are practising.

When you start to look at purchasing your own yoga bolster, you will realise that there is a myriad of choices on the market. It can't be hard to know which is the best choice for you, and in some ways, it does depend on what you want it for. You might find that one shape and style of yoga bolster works well for restorative yoga practice, whereas a different one is better for meditation. There is some crossover between yoga, cushions and yoga bolsters, but when we talk about bolsters, we are referring to the three main types, cylindrical bolster, rectangular bolster, and lean bolster. Within the three primary shapes, there are also size variations; for example, cylindrical bolsters can be shorter or longer in design. You will also find a distinct weight difference in your yoga bolsters, and this possibility needs to be taken into consideration if you are going to be transporting them regularly to class. The weight of your yoga bolster cushion will vary, depending on what filling you have chosen, and the fillings depend again on what you are going to be using your bolster for. The heaviest filling comes in the form of buckwheat hulls, and these are good fillings for solid and heavy-duty support. There is also a fibre filling, and this can vary from polyester to cotton and other man-made materials.

OUR TOP RECOMMENDED BOLSTERS

Yoga Studio Buckwheat Yoga Bolster

Yoga Studio Round Lightweight Bolster

Yoga Studio Rectangular Bolster

Bolster cushions for yoga have a variety of uses. For example, in the pose of a child, the bolster is placed on the floor and, as you bend forward, is used to support your chest and upper body. Other yoga bolster poses include the supported fish and supported bridge. Generally, the support is placed where your body may not be strong enough to hold itself up otherwise.

So in the supported bridge, it goes under your lower back area, and in the supported fish, it goes lengthways along the length of your spine and upper back. Not only does it provide the body with support, but it also helps deepen the stretch while ensuring that the alignment of the body remains correct. This can help to minimise the risk of injury if you are new to yoga and feel like your body is not yet flexible enough to achieve every pose alone.

In meditation, the yoga bolster can be placed under your feet because some people find that laying flat is not good for their spine, especially if they have had back trouble in the past. When sitting against a wall, the bolster cushion can provide support and ensure a nice, straight, elongated spine.

Experienced yogis also use their buckwheat yoga bolster to enhance and deepen stretches and challenge the body to do more. Most of these poses will use cylindrical bolster cushions.

Yoga bolster pillows have a variety of fillings. Polyester hollow fibre is a common cushion-type filling and is often used in entry-level-style bolsters.

It's similar to the material used in your sofa cushions, so you can see why it doesn't have a lot of stability and will quickly become flat and less plump than when you bought it.

It does depend on what you are using your yoga bolster for, and for some people, bolster cushions filled with polyester hollow fibre are perfect. They are lightweight and good for carrying to yoga class.

Kapok is another material used to fill yoga bolsters in the UK. It is a natural fibre which means it's sustainable as it comes from the Ceiba tree when the seed pods are harvested. This makes it eco-friendly but does not overcome the problem of your yoga bolster flattening over time.

That's not to say a kapok-filled bolster does not have a place, but if you are using your bolster for heavy support, you may prefer something a little more solid. And that is where buckwheat husks come in. Buckwheat is a heavy-duty alternative to the beanbag. It's also completely natural, making it sustainable and environmentally friendly.

Buckwheat-filled bolsters are the heaviest on the market, but because they are filled with thousands of tiny grains of buckwheat husk, they are very malleable and shift and are you to create the best support. Like a beanbag, you can remove or add filling to create the desired firmness.

The best material for yoga bolster largely depends on what you plan to do with it. Bolsters come in many different sizes and should be picked according to your own height and weight. However, as already mentioned, it does depend on how portable you need your yoga bolster pillow to be, especially if you are going to be carrying it backwards and forward to yoga class. The cylindrical shape cushion is often used to support the spine and lower back because of its ergonomic shape. Flat bolsters can be used to provide cushioning between you and the floor, and rectangular bolster cushions are good for meditation. However, that does not mean you have to purchase them in all shapes and sizes. They are versatile yoga props that can be used in many different scenarios. Foam yoga bolsters can be quite firm, as can buckwheat husks. Kapok and polyester stuffing tend to be softer and have more give. Using a bolster in yoga tends to be a personal choice, and whatever you find most comfortable is likely to offer you the most benefit. All bolsters should have a bolster cushion cover which tends to be removable, making it suitable for washing. You can have vinyl-covered yoga bolsters where the bolster cushion covers are not removable; instead, you simply wipe them down, but these can get slippery when you sweat.

The best size for a yoga bolster varies a lot, depending on the style of yoga you are practising and what you are looking to support. A traditional yoga bolster is about 24" x 10" x 5”, and these were specifically designed to be useful in restorative yoga classes. The cylindrical shape is designed to fit neatly along the spine or under the knees to provide support in various poses. Longer restorative-type bolsters tend to be around 28 inches long, 12 inches wide and 6 inches deep. These would be more suitable for supporting the body in meditation. There is no one size fits all solution when it comes to yoga postures; it really does depend on the style of yoga you are practising and your needs as an individual. This is one of the advantages of being able to try out various yoga bolsters at a yoga studio. It gives you a chance to see how they work and support the body and therefore determine which might be the right type of yoga bolster for you. However, in much the same way, as people don't really enjoy using studio mats, most people find that they want a yoga bolster of their own because it doesn't feel natural to use something that everyone else is using.

Picking the perfect yoga bolster is a bit like choosing a new pillow or mattress. Everyone will prefer something a little bit different. If you are using your yoga bolster in restorative yoga, you might need something a little bit firmer otherwise, you could find yourself needing to add even more height by rolling up yoga towels and blankets. It is important to be correctly positioned during restorative yoga as the poses tend to be held for a lot longer. This is why firmer yoga bolsters are better for the job. If soft pillow bolsters are used in this case, the pressure of the body will cause the filling to collapse, and the pose will not be correctly aligned, and therefore, instead of benefiting the body can cause problems. Soft bolsters do have a place, specifically in recovery from injury, providing cushioning and support to the area of the body that was injured. They can also be good in meditative states where you are simply supporting the body in the corpse pose where laying completely flat would not be comfortable. 

Yoga bolsters can have a relatively long life, provided you look after them. It is fair to say that the softer yoga bolster will lose its shape faster than some of the firmer alternatives. Again the softer yoga bolsters are more like sofa cushions, and we all know how they compress and lose their spring with repeated use. Buckwheat husk-filled yoga bolsters will keep the shape for a lot longer, but because there is less space inside them and the filling is coarse, this can, over time, cause the seams to pop open. However, we are still talking about several years of use and regular yoga practice. They are fairly tough and capable of surviving for a long time. Soft yoga bolsters can also suffer from a buildup of odour because they are more absorbent, especially if you are practising hot yoga and therefore sweating more. Generally, all yoga bolsters have removable covers, and these can be washed, but soft stuffing like kapok and polyester can absorb odours that can be harder to get rid of. At that point, you may wish to simply replace your yoga bolster with a new one.

You'll find that cylindrical bolster cushions and rectangular bolster cushions have removable covers.
 Some of the very flat bolster cushions may not come with a removable cover.

The easiest way to clean your yoga bolster is to remove the cover and follow the washing instructions. Many will be machine washable and even able to go in the tumble dryer, but the care label will tell you everything you need to know, and you should follow the instructions on there. As previously mentioned, vinyl yoga bolsters can be wiped clean but also become slippery when sweaty.

However, the vinyl does protect the filling inside from accumulating sweat and odour. You should ensure that your yoga bolster can be aired out after practice, so while the cover is in the wash, you could pop the inside cushion out on top of a whirling washing line or hang it from a static line to get a good airing provided the weather is dry.

If you feel like your yoga class was particularly sweaty. Make sure you don't zip your yoga cushion up into a bag and leave it there until the next class. Remove it once you are home, and give it time to dry out and air.