We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Bolsters are used to assist with alignment and support while holding a position for three to five minutes or as long as possible. They are often used during a restorative yoga practice. Bolsters allow you to comfortably maintain a pose as your body is able to get into the stretch more deeply. They are placed below the hips, knees, neck and torso in poses to help release muscle tension, relieve stress and improve blood circulation.
Wide Seated Forward Bend
Sit on the floor, torso tall, and spread the legs wide apart to your level of comfort and flex the feet. Place the bolster vertically between your legs. Inhale deeply, hands on the floor, framing the bolster. Exhale, and slowly walk the hands out in front of you. Allow the torso to fold forward until it meets the bolster. Comfortably relax the torso on the bolster, rest the forehead on the bolster or folded arms. This pose stretches the back and thighs.
Reclining Bound Angle Pose
Place the bolster on the floor length wise. Sit with legs folded in front of you in a diamond shape with soles of the feet touching, aligning your sacrum to the short end of the bolster. Slowly recline, adjusting your back and head on the length of the bolster comfortably. Allow the arms to rest out by your sides or stack your hand atop your belly. For additional leg support, place bolsters, blocks or blankets underneath. This pose stretches the inner thighs, groin and knees.
Supported Seated Twist
Sit in front of the bolster at a 90-degree angle, right hip against the short end of the bolster and legs extended. Bend the knee, allowing the left leg to stack on top of the right. Twist the torso to face the bolster, hands framing the bolster. Bend the elbows and slowly lower down. Rest the right ear on the bolster. Allow the bolster to fully support the head and torso comfortably. Hold the pose as long as you can, switch to the other side and hold for the same amount of time.
Legs up the Wall
Place a bolster horizontally against the wall. Sit on the bolster with the legs extended against the long side of the bolster and hips on the wall. Bend your knees, bringing the soles of your feet to the wall, and lie on your back. Extend the legs up the wall, finding a comfortable position. Relax your arms to the side. This pose stretches the legs, abs, chest and neck.