7 Restorative Yoga Poses You Can Do With a Bolster

July 17, 2025

Finding moments of true rest and restoration has become more important than ever. Restorative yoga offers a gentle yet powerful way to activate your body's natural relaxation response, reduce stress, and promote deep healing. And when it comes to restorative practice, few props are as transformative as a yoga bolster.

A yoga bolster is a firm, supportive cushion specifically designed to hold your body in comfortable, passive positions for extended periods. Unlike active yoga poses that require effort and engagement, restorative poses with a bolster allow you to completely surrender and let gravity do the work.

In this guide, we'll explore seven essential restorative yoga poses using a bolster, each designed to target different areas of tension and promote specific types of healing. Whether you're dealing with stress, physical tension, or simply need to slow down, these poses will help you find the deep rest your body craves.

What Makes Restorative Yoga Special?

Restorative yoga is fundamentally different from other yoga styles. Instead of building strength or flexibility, it focuses on:

Activating the parasympathetic nervous system – your body's "rest and digest" mode
Reducing cortisol levels – helping to manage stress hormones
Promoting deep relaxation – both physically and mentally
Supporting natural healing processes – giving your body space to repair
Improving sleep quality – through nervous system regulation

The magic happens when you hold poses for 5-20 minutes, allowing your body to completely release tension and your mind to enter a meditative state.

How to Use This Guide

Each pose includes:

Setup instructions with detailed bolster placement
Modifications for different body types and needs
Benefits specific to that pose
Hold duration recommendations
Safety considerations and contraindications

Before you begin:

Choose a quiet, comfortable space
Have your bolster and any additional props ready
Set a gentle timer for each pose
Focus on deep, natural breathing throughout

Essential Props for These Poses

While a bolster is the star, these additional props can enhance your experience:

Extra blankets for warmth and weight
Eye pillow to deepen relaxation
Yoga blocks for height adjustments
Additional cushions for extra support
Strap for gentle binding in some poses

Pose 1: Supported Child's Pose (Balasana)

This nurturing pose provides a sense of safety and introspection while gently stretching the hips and back.

Setup:

Place your bolster lengthwise on your mat
Kneel in front of the bolster with knees slightly wider than hip-width
Fold forward, bringing your torso to rest on the bolster
Turn your head to one side, switching halfway through the hold
Let your arms rest alongside the bolster or underneath it

Modifications:

For tight hips: Place a folded blanket or cushion between your calves and thighs
For knee sensitivity: Add extra padding under your shins
For neck comfort: Use a small pillow under your forehead

Benefits:

Calms the nervous system and reduces anxiety
Gently stretches hips, thighs, and ankles
Relieves stress and fatigue
Promotes introspection and emotional release

Hold for: 5-10 minutes

Contraindications:

Avoid if you have serious knee injuries or are pregnant (modify with wider knees and avoid pressure on belly).

Pose 2: Supported Heart Opener (Anahatasana Variation)

This gentle backbend opens the chest and shoulders while supporting the spine, perfect for counteracting forward-hunched postures.

Setup:

Place the bolster lengthwise on your mat
Sit with your back to the bolster, about 6 inches away
Slowly lower your back onto the bolster, positioning it under your shoulder blades
Let your arms fall open to the sides, palms facing up
Allow your head to rest back, ensuring your neck feels comfortable

Modifications:

For neck strain: Place a folded blanket or small pillow under your head
For lower back discomfort: Bend your knees and place feet flat on the floor
For shoulder tension: Place blocks or cushions under your arms for support

Benefits:

Opens the chest and improves posture
Relieves tension in shoulders and upper back
Enhances breathing capacity
Energizes while remaining restorative
Counteracts effects of prolonged sitting

Hold for: 5-15 minutes

Contraindications:

Avoid if you have recent back surgery or acute back pain. Those with neck issues should ensure proper head support.

Pose 3: Supported Side-Lying Pose (Parsva Balasana)

This nurturing pose promotes digestive health and provides relief for the spine while creating a sense of security.

Setup:

Place the bolster lengthwise on your mat
Lie on your side with the bolster against your front body
Wrap your top arm over the bolster and hug it close
Bend your top knee and rest it on the bolster
Adjust the bolster height to support both your arm and leg comfortably

Modifications:

For neck support: Place a small pillow or folded blanket under your head
For hip comfort: Add a cushion between your knees
For pregnancy: This is an excellent position with the bolster supporting your belly

Benefits:

Aids digestion and relieves bloating
Reduces anxiety and promotes feelings of safety
Relieves pressure on the spine
Excellent for pregnancy comfort
Helps with insomnia and restlessness

Hold for: 8-12 minutes on each side

Contraindications:

Generally safe for everyone. Pregnant women should lie on their left side when possible.

Pose 4: Supported Legs-Up-the-Wall Variation (Viparita Karani)

This inversion variation promotes circulation and deeply relaxes the nervous system while being accessible to almost everyone.

Setup:

Place the bolster perpendicular to a wall
Lie on your back with the bolster under your lower back and hips
Extend your legs up the wall, creating an L-shape with your body
Rest your arms by your sides, palms facing up
Adjust the bolster position until your lower back feels completely supported

Modifications:

Without a wall: Bend knees and rest feet on a chair or couch
For tight hamstrings: Move the bolster further from the wall
For extra comfort: Place an eye pillow over your eyes and a blanket over your body

Benefits:

Improves circulation and reduces leg swelling
Calms the nervous system
Relieves lower back tension
Helps with anxiety and insomnia
Energizes while remaining deeply relaxing

Hold for: 10-20 minutes

Contraindications:

Avoid during heavy menstruation, with serious heart conditions, or if you have glaucoma or other eye pressure issues.

Pose 5: Supported Forward Fold (Janu Sirsasana)

This seated forward fold with bolster support allows you to experience the benefits of forward folding without strain.

Setup:

Sit on your mat with one leg extended straight
Bend your other knee, placing the sole of that foot against your inner thigh
Place the bolster lengthwise over your extended leg
Fold forward slowly, resting your torso on the bolster
Turn your head to one side, switching halfway through

Modifications:

For tight hamstrings: Sit on a blanket or cushion to elevate your hips
For knee comfort: Place a cushion under the bent knee for support
If you can't reach the bolster: Add pillows on top until you can rest comfortably

Benefits:

Gently stretches the spine and hamstrings
Calms the mind and reduces stress
Improves digestion
Relieves anxiety and mild depression
Promotes introspection

Hold for: 5-8 minutes on each side

Contraindications:

Avoid if you have serious back injuries or herniated discs. Those with high blood pressure should keep their head higher than their heart.

Pose 6: Supported Fish Pose (Matsyasana)

This gentle backbend opens the heart and throat while providing complete support for deep relaxation.

Setup:

Place the bolster horizontally across your mat
Sit in front of the bolster with your back to it
Slowly lower down, positioning the bolster under your shoulder blades
Let your head rest back naturally (add support if needed)
Extend your legs straight or bend knees with feet flat on the floor
Rest your arms by your sides, palms facing up

Modifications:

For neck comfort: Place a folded blanket or small pillow under your head
For lower back sensitivity: Bend your knees and keep feet on the floor
For deeper heart opening: Use a firmer bolster or add a block underneath it

Benefits:

Opens the chest and improves breathing
Stretches the throat and front of the neck
Relieves tension from rounded shoulders
Energizes while remaining passive
Can help relieve symptoms of asthma and respiratory issues

Hold for: 5-12 minutes

Contraindications:

Avoid if you have serious neck injuries or recent neck surgery. Those with lower back issues should keep knees bent.

Pose 7: Supported Savasana (Corpse Pose)

The ultimate relaxation pose, enhanced with bolster support for complete surrender and deep rest.

Setup:

Lie on your back with the bolster under your knees
Allow your legs to fall open naturally, toes pointing outward
Rest your arms by your sides, palms facing up
Close your eyes and focus on natural breathing
Let your entire body become heavy and relaxed

Modifications:

For lower back comfort: Adjust bolster height or add a second bolster
For complete relaxation: Add an eye pillow and cover with a blanket
For warmth: Place a bolster along your side for extra coziness
For anxiety: Try placing a weighted blanket over your torso

Benefits:

Completely relaxes the nervous system
Relieves lower back tension
Promotes deep rest and recovery
Helps with insomnia and stress
Integrates the benefits of your entire practice

Hold for: 10-20 minutes

Contraindications:

Generally safe for everyone. Pregnant women after 20 weeks should avoid lying flat on their back for extended periods.

Quick Reference: 7 Restorative Poses with Bolster

Pose	Hold Time	Primary Benefits	Difficulty	Props Needed
Supported Child's Pose	5-10 min	Calms nervous system, hip release	Beginner	Bolster, optional blanket
Supported Heart Opener	5-15 min	Opens chest, improves posture	Beginner	Bolster, optional head support
Supported Side-Lying	8-12 min each side	Digestive health, anxiety relief	Beginner	Bolster, optional pillow
Supported Legs-Up-Wall	10-20 min	Circulation, nervous system calm	Beginner	Bolster, wall
Supported Forward Fold	5-8 min each side	Spinal stretch, stress relief	Intermediate	Bolster, optional elevation
Supported Fish Pose	5-12 min	Heart opening, breathing enhancement	Intermediate	Bolster, optional head support
Supported Savasana	10-20 min	Complete relaxation, integration	Beginner	Bolster under knees

Practice Sequences for Different Needs

Session Type	Duration	Recommended Poses	Best Time	Primary Benefits
Quick Reset	20-30 min	Child's Pose (5) + Heart Opener (10) + Savasana (10)	Anytime	Stress relief, energy reset
Evening Wind-Down	30-40 min	Forward Fold (8 each side) + Side-Lying (8 each side) + Savasana (15)	1-2 hrs before bed	Sleep preparation
Full Restoration	60-75 min	All 7 poses in sequence	Weekends	Deep healing, complete reset
Digestive Support	25-35 min	Side-Lying (10 each side) + Forward Fold (5 each side) + Savasana (10)	After meals	Digestive health

Bolster Selection Guide for Restorative Yoga

Feature	Rectangular Bolster	Round Bolster	Best Choice For
Stability	Excellent	Good	Most restorative poses
Heart Openers	Very Good	Excellent	Supported fish pose
Forward Folds	Excellent	Good	Seated forward folds
Side-Lying	Excellent	Fair	Pregnancy, digestive poses
Travel-Friendly	Fair	Good	Portable practice
Beginner-Friendly	Excellent	Good	First bolster purchase

Modification Guide for Different Bodies

Need	Pose Modifications	Additional Props	Safety Notes
Pregnancy	Avoid flat-back after 20 weeks, use side-lying frequently	Extra pillows for belly support	Consult healthcare provider
Knee Issues	Add padding under knees, avoid deep folding	Extra blankets, cushions	Exit poses slowly
Back Problems	Keep knees bent in supine poses, use wall support	Blocks for height adjustment	Avoid forcing any position
Anxiety	Start with shorter holds, keep exits accessible	Weighted blankets, eye pillows	Focus on grounding poses
Limited Mobility	Use chair variations, focus on upper body	Chair, additional cushions	Adapt all poses as needed

Setting the Mood

Environment:

Dim lighting or use candles
Comfortable room temperature
Minimal distractions (phone on silent)
Soft music or nature sounds (optional)

Comfort items:

Extra blankets for warmth
Eye pillow for deeper relaxation
Essential oils (lavender, chamomile)
Timer with gentle alarm

Breathing During Restorative Poses

Natural breathing: Don't force or control your breath; simply observe it Deep belly breathing: If helpful, place one hand on chest, one on belly Counting breaths: Can help focus the mind if it wanders Breath awareness: Notice how breathing naturally deepens in each pose

When to Practice Restorative Yoga

Best Times:

Evening: 1-2 hours before bedtime to promote sleep
Afternoon: During energy dips to restore without caffeine
Weekends: For deeper, longer practices
Stressful periods: When you need emotional regulation
After illness: To support recovery and healing

Frequency:

Daily: 10-20 minutes for stress management
Weekly: One longer session (45-60 minutes)
As needed: During particularly stressful times or when feeling overwhelmed

Common Mistakes to Avoid

Rushing the Setup

Take time to arrange props properly. Uncomfortable positioning defeats the purpose.

Forcing Relaxation

If your mind is busy, that's normal. Don't judge; simply notice and return attention to breath.

Skipping Savasana

Always end with at least 5 minutes of final relaxation to integrate the practice.

Using Props That Are Too Soft

Bolsters should be firm enough to provide stable support throughout the hold.

Practicing When Overstimulated

If you're extremely agitated, try gentle movement first, then transition to restorative poses.

Choosing the Right Bolster

Shape Considerations:

Rectangular bolsters:

More stable for most poses
Better for forward folds and back support
Easier to position precisely

Round bolsters:

Better for heart openers and fish pose
More comfortable for some body types
Traditional shape for many poses

Size Matters:

Standard size (65-70cm long):

Works for most body types
Good for all poses in this guide

Long bolsters (75-80cm):

Better for taller practitioners
More versatile positioning options

Firmness Levels:

Firm bolsters:

Provide better support
Hold their shape longer
Better for most restorative poses

Softer bolsters:

More comfortable for sensitive bodies
Better for gentle heart opening
May compress too much for some poses

Adapting Poses for Different Needs

For Pregnancy:

Avoid lying flat on back after 20 weeks
Use side-lying poses frequently
Ensure bolster supports growing belly
Avoid deep backbends

For Seniors:

Use additional props for joint support
Take extra time getting into and out of poses
Focus on poses that feel immediately comfortable
Use chairs or walls for additional stability

For Injuries:

Consult healthcare providers before practicing
Modify poses to avoid aggravating injured areas
Use extra props for support and comfort
Listen to your body and stop if anything hurts

For Anxiety:

Start with shorter holds (3-5 minutes)
Use weighted blankets or eye pillows
Focus on poses that feel grounding
Keep exits easy and accessible

Building a Home Practice

Space Requirements:

Enough room to lie down with arms extended
Quiet area where you won't be disturbed
Storage for props nearby
Comfortable temperature control

Essential Props to Start:

One quality bolster
Two blankets
Eye pillow or dark cloth
Timer with gentle alarm

Gradual Building:

Start with 10-15 minute sessions
Focus on 2-3 poses initially
Add poses and time as comfort increases
Invest in additional props as needed

The Science Behind Restorative Yoga

Nervous System Response:

Activates parasympathetic nervous system
Reduces cortisol (stress hormone) production
Increases GABA (calming neurotransmitter)
Promotes healing and restoration

Physical Benefits:

Lowers blood pressure
Improves circulation
Reduces muscle tension
Supports immune function
Improves sleep quality

Mental Benefits:

Reduces anxiety and depression symptoms
Improves mood regulation
Enhances emotional resilience
Promotes mental clarity
Develops mindfulness skills

Troubleshooting Common Issues

"I Can't Stop Thinking"

This is completely normal
Don't fight thoughts; acknowledge and redirect to breath
Counting breaths can help focus
Remember that noticing mind activity is actually mindfulness

"I Feel Restless"

Try shorter holds initially
Ensure you're truly comfortable in setup
Consider gentle movement before restorative practice
Focus on exhaling longer than inhaling

"I Fall Asleep"

This can be beneficial if you're sleep-deprived
Try practicing at different times of day
Ensure room isn't too warm
Consider this a sign your body needs more rest

"I Don't Feel Anything"

Benefits can be subtle and cumulative
Try longer holds or different poses
Notice small changes in breathing or tension
Trust that nervous system benefits occur even without obvious sensation

Creating a Supportive Environment

Minimizing Distractions:

Turn off phones and electronic devices
Let family members know you're not to be disturbed
Close doors to reduce noise
Use soft lighting or darkness

Enhancing Comfort:

Adjust room temperature before starting
Have water nearby for afterward
Use props to feel completely supported
Consider aromatherapy with calming scents

Integration and Aftercare

Transitioning Out of Poses:

Move slowly and mindfully
Take several breaths before changing positions
Roll to your side before sitting up from lying poses
Allow time to adjust to upright position

After Practice:

Sit quietly for a few minutes
Notice how you feel physically and mentally
Drink water to stay hydrated
Avoid immediately jumping into stimulating activities

Carrying Benefits Forward:

Notice improved sleep quality
Observe reduced stress reactivity
Use breathing techniques throughout your day
Return to the memory of deep relaxation when stressed

Conclusion

Restorative yoga with a bolster offers a powerful antidote to our busy, stressed lives. These seven poses provide a foundation for developing a practice that supports your nervous system, promotes healing, and cultivates deep inner peace.

Remember that restorative yoga is not about achieving anything or getting anywhere – it's about being present with yourself exactly as you are. The bolster becomes your support system, allowing you to surrender completely and trust that your body knows how to heal and restore itself.

Start slowly, be patient with yourself, and trust the process. Even a few minutes of restorative practice can make a significant difference in how you feel. As you develop your practice, you'll likely find that this time of conscious rest becomes one of the most valuable parts of your day.

The beauty of restorative yoga lies in its simplicity and accessibility. You don't need to be flexible, strong, or experienced – you just need to be willing to slow down and allow yourself to be supported. Your bolster is waiting to help you discover the profound peace that comes from true rest.

Ready to begin your restorative journey? Explore our collection of high-quality bolsters designed to support your practice and help you find the deep rest your body craves.

Remember: In a world that constantly demands more, choosing to rest is a radical act of self-care. Honor your need for restoration – your body, mind, and spirit will thank you.