Sometimes you don't need an intense yoga session. Restorative Yoga with a bolster invites you to stay in a position longer, let your body be supported, and consciously find calm. A few minutes, a quiet place, and your bolster are all you need.
1. Supported Child’s Pose
Kneel in front of your bolster and rest your torso comfortably on it. Turn your head to the side and switch after a few minutes.
Good for: Back, hips, and a calm start to your practice.
2. Supported Heart Opener
Place the yoga bolster lengthwise behind you and slowly let your back sink onto it. Open your arms to the sides and breathe calmly.
Good for: Chest, shoulders, and a gentle opening of the upper body.
3. Supported Butterfly
Lie back on your bolster, bring the soles of your feet together, and let your knees drop outward. If needed, you can further support your knees with cushions.
Good for: Hips, inner thighs, and calm breaths.
4. Supported Forward Fold
Sit with your legs extended in front of your bolster. Place the bolster on your legs and relax your torso onto it.
Good for: Back and hamstrings – without any pressure to perform or deep stretching.
5. Legs on Bolster
Lie flat on your back and place the bolster under your knees or lower legs. Arms relaxed by your sides, close your eyes.
Good for: A particularly calm end to your restorative yoga practice.
Slow down.
Restorative yoga reminds us that a yoga practice doesn't always have to be active. Let yourself be supported, be still, and stay for a few minutes.
No performance. No rush. Just rest.
