5 Ways to Use a Yoga Bolster for Restorative Yoga
By Moonchild | Yoga Wear, Mats & Pilates Equipment | Published: 2026-09-17
Category: How-to Guides
Learn five restorative yoga poses using a bolster to deepen relaxation and release tension. Step-by-step guidance with common mistakes to avoid.
Quick Answer
A yoga bolster is a versatile prop that supports your body in restorative poses, allowing muscles to release fully. Use it under your knees, back, or chest to create passive stretches and deep relaxation. For best results, pair with a stable mat and a cork block for additional support.
Restorative yoga is all about slowing down and letting gravity do the work. A yoga bolster—a firm, rectangular cushion—becomes your best friend in this practice. It lifts and supports different parts of your body so you can hold poses for several minutes without strain. Whether you're new to restorative yoga or looking to refine your home practice, these five uses will help you get the most out of your bolster.
Moonchild offers a range of props that complement bolster use, including the Cork Yoga Block - Lean for extra height or stability, and the Moonchild Yoga Mat - XL - Onyx Black for a spacious, grippy foundation. Together, they create a safe, comfortable setup for deep rest.
Setting Up Your Restorative Space
Before you begin, choose a quiet spot where you won't be disturbed. Lay your Moonchild Yoga Mat - XL - Onyx Black flat to give yourself plenty of room. Have your bolster within arm's reach, along with any other props like a blanket or the Cork Yoga Block - Lean if you need extra lift. Dim the lights, set a timer for 5–10 minutes per pose, and let your body settle into each position slowly.
- Use a yoga towel like the Moon Hot Yoga Towel - Black over your mat if you tend to sweat or want extra cushioning.
- Keep a water bottle nearby—the Moonchild Align Bottle - Sand is perfect for staying hydrated without breaking your rest.
5 Restorative Yoga Bolster Poses – Step by Step
- 1. Supported Child's Pose (Balasana): Place your bolster lengthwise in front of you on your mat. Kneel with your hips over your heels, then fold forward, resting your torso fully on the bolster. Turn your head to one side, arms relaxed alongside the bolster. Breathe deeply for 3–5 minutes. Common mistake: letting your hips lift off your heels. Keep your hips heavy and grounded. If your forehead doesn't reach the bolster, add a folded blanket under your head.
- 2. Supported Savasana (Corpse Pose): Lie on your back with your knees bent and feet flat. Slide the bolster under your knees so your lower back relaxes. Extend your legs straight, letting the bolster support the backs of your thighs. Place a folded blanket under your head if needed. Stay for 5–10 minutes. Common mistake: using a bolster that's too high, which can over-arch your lower back. The bolster should lift your knees just enough to release the hip flexors without strain.
- 3. Supported Reclined Bound Angle (Supta Baddha Konasana): Sit with the soles of your feet together, knees dropping open. Place the bolster lengthwise behind you, with its end touching your sacrum. Slowly recline onto the bolster, letting your spine rest along its length. Place a block or folded blanket under each knee for support. Stay for 3–5 minutes. Common mistake: not supporting your knees. Without support, the inner thighs can strain. Use the Cork Yoga Block - Lean under each knee to keep the pose passive and comfortable.
- 4. Supported Bridge Pose (Setu Bandha Sarvangasana): Lie on your back with knees bent, feet hip-width apart. Lift your hips and slide the bolster under your sacrum (the bony part at the base of your spine). Lower your hips onto the bolster and extend your legs straight. Rest your arms by your sides, palms up. Stay for 3–5 minutes. Common mistake: placing the bolster under your lower back instead of the sacrum. This can compress the spine. Ensure the bolster supports the sacrum for a gentle backbend without pressure.
- 5. Supported Side-Lying Relaxation: Lie on your right side with your legs stacked. Place the bolster lengthwise in front of you, hugging it with your top arm. Rest your head on your bottom arm or a folded blanket. Bring your top knee forward and rest it on the bolster for a gentle twist in the spine. Breathe for 3 minutes, then switch sides. Common mistake: letting the top leg slide off the bolster. Keep the knee actively resting on the bolster to maintain the spinal release. If the bolster feels too high, use a folded blanket instead.
Props That Support Your Practice
- Cork Yoga Block - Lean: The lean cork block is crafted from sustainably sourced cork, this premium yoga block offers firm, dense, and sturdy support. When you need a little more height under your bolster or want to prop up your head in Savasana, this block adds stable, eco-friendly support without sliding.
- Moonchild Yoga Mat - XL - Onyx Black: Natural rubber is blended with vegan friendly PU-leather and finished with a grippy texture to support your balance, even through sweaty sessions. A larger, non-slip mat gives you room to spread out your props and keeps you grounded during longer holds, so you don't have to adjust mid-pose.
These five bolster poses offer a simple way to unwind and reset. Start with one or two poses per session, focusing on slow, even breaths. Over time, you'll notice deeper relaxation and improved flexibility. Pair your practice with quality props like the Moonchild Cork Yoga Block - Lean and Moonchild Yoga Mat - XL - Onyx Black for a stable, supportive experience.
