Bolsters can be used for restoration (restorative yoga) and yin yoga in your yoga classes to allow for more ease
when the position is being held for longer. Another great use is to create an easier feeling in the body in deep poses, working towards the full asana.
Here are a few examples of different uses, from passive yin restorative poses to dynamic deeper stretching.
Meditation practice with a bolster
Virasana on a bolster can be used as a brilliant posture for meditation, practicing Manduki Mudra, Nasagri mudra ect. Great to do in this position aided with a bolster.
A bolster can be used as a meditation cushion, it might feel too high for most, but is a brilliant replacement if you are busy doing bolster work.
This is an odd one, but is amazing. I give the bolster a little punch to create the shape to support the forehead. My students have said it is amazing feeling the pressure on the third eye as they relax deeply. One can even fall asleep like this. It is defintely worth a try, perhaps even doing Brahmari breathing, with the head supported.
Practicing breathing using the bolster for seated positions can support the hips well and create a deeper pranayama experience.
