Do you feel discomfort and pressing pain in your body when practicing yoga poses? Do you want to perform the full range of yoga positions at your home? Since yoga requires stretching and strengthening to heal the body through yoga poses, you may need a yoga pillow.
Yoga bolsters or pillow is props you use to enhance your postures and stability. There are several key factors to consider when looking for a yoga pillow. Before you go shopping for a bolster, it’s best to understand what a yoga pillow is. In this article, I will discuss the different types of yoga bolsters and which exercises you can use yoga bolsters.
What Is a Yoga Pillow?
Yoga bolsters or pillow is large firmer fixed-shaped pillows that aim to support your body comfortably. It varies from bolster sizes, shapes, and levels of comfort, depending on their purpose. It is a dense pillow that improves your coordination, levels your body parts in different Asana. Yoga pillows help eliminate the body’s strain and tension as you move from pose to pose.
A yoga pillow increase stretching, provide comfort, and supports vital posture. It also helps yogis in deep-breathing exercises. They are wonderful yoga prop which helps elevate focus and conditions your body when performing poses.
It is usually 22-26 inches long and has a seven to nine inches diameter. They are long, thick cushions that can be rectangular, cylindrical in shape, and are covered with removable sheets. You can use them in many different ways.
The Different Types of Yoga Pillows
Here are the basic types of yoga pillows to help you better understand their design and usability:
Standard Yoga Bolster/Pillow
Round yoga pillows are cylindrical and suitable for Shavasana pose. It cautiously allows your knees to bend and slip under the pillow. You can use this bolster for restorative poses. They also provide great help.
This pillow is like a low-disk shape stool.
They are cylindrical but much thinner than round yoga pillows. This pillow is perfect for Pranayama breathing exercises. You can use it to enhance your breathing when doing yoga poses. It encourages chest expansion and rib cage for deep, long breaths when positioned under your back or spine. These are not as flexible as other bolsters and are not ideal for poses where a lot of support is needed.
There are other yoga pillows available in the market, but these are the common bolsters you can start using at home.
What Are the Benefits of Yoga Pillows?
Yoga bolsters allow you to bend and add support while setting limits to how far your body can stretch. It can be difficult to perform advanced poses without yoga pillow support. It will be strenuous to practice yoga that requires help from a partner or a pillow.
Yoga bolster offers much comfort practicing yoga techniques than lying, kneeling, and sitting on a bare floor or mat.
It also improves your posture when performing yoga poses.
When using a yoga pillow, it improves your breathing and meditation while performing yoga such as Shavasana. It also relieves stress and strains off your muscles.
Yoga bolsters help prevent adverse effects due to sitting, kneeling, and lying in one position for a long period.
The Different Ways to Use a Yoga Pillow
Here are different postures where a yoga pillow is a requirement to enhance your yoga experience:
This bolster ensures to protect your head, neck, and back while opening and relaxing the shoulders, chest, and abdomen. It creates room and eases compression in the lower back.
This pose requires you to be seated with legs straight out or crossed while placing the bolster behind with the narrow end leaning your lower back. You can slowly lie back and allow your arms to dangle out and palms facing upward. Breathe, and relax for five minutes while holding the position.
Cross your ankles and sit on top of the bolster. Lower your knees in front so you can touch the floor while your back stays put on the bolster. Move your shoulders and hold your hands. Breathe.
To stretch your muscles from a seated position, move out your legs in front. Place the bolster on top of your legs. Breathe as you raise your arms, then exhale as you position your chest down across the bolster. Breathe and relax.
This yoga practice requires a little more flexibility. Stretch your legs out front from the seating position, spread your legs apart as you feel comfortable doing it. Position the bolster in front of your pelvis. Move your torso upward as you stretch, and breathe, then fold your torso, and exhale. Relax.
Shavasana is an important yoga pose to achieve complete mind and body relaxation. Lay on your back, then place the bolster under your knees. Take a deep breath, then let your legs float free. Exhale to let the stress move away. Get more tips about yoga pillows.
You should have a clear idea of what a yoga pillow is and its benefits to your mind and body. I hope you have also understood what kind of support will be best for your purposes.