Sometimes, you need to take a break from really strenuous exercises and opt for restorative yoga poses that will make you feel relaxed and better. Restorative yoga poses will relieve you of fatigue, stress, illness or immune system imbalances. They also help to ease tension and help in weight management. Making use of bolsters is a more relaxing way to do these poses and it works effectively. Below are 4 yoga poses you can do using a bolster.
1. Supported child’s pose
To do this, sit on your heels and keep your knees hip-width apart and keep your big toes together. Now, place a bolster in front of you, and ensure it is high and firm enough to support you. Once this is done, lean forward and relax your torso on the padding. While you do this, tilt your head from one side to the other. While you let your arms rest on their respective sides. Shut your eyes, breathe deeply and relax for about 5 minutes.
2. Supported heart opener
Use the bolster to support your spine and rest your torso on the padding. Stretch out your legs and bring them flat on the floor, with your knees together and feet kept hip-width apart. Now, you can allow your arms to fall on your sides with palms faced up or you keep one on your belly and the other on your heart, depending in your preference. Breathe deeply and slowly, then rest for about 5 minutes.
3. Supported reclining bound angle
To do this, your bolster should be about a foot high, then you sit in front of hit with your hips on the floor and your rib cage and head lying on the stack. The soles of your feet should be kept together, while your knees fall out to the sides. Then, get another bolster and keep it beneath your thighs, for your legs to relax. Feel comfortable as much as you can, shut your eyes and relax for 5 minutes.
4. Supported pigeon pose
Use your bolster to build a support across the front of your pelvis. Once that is done, place your right knee, hip, and shin on the bolster, and stretch out your left leg behind you. At this stage, both pelvis should be evenly supported. Then, hinge your torso forward at your hips and place another bolster beneath your forehead or chest to relieve your neck and shoulders. Now that you have gotten the pose, breathe deeply and relax in it for 5 minutes.
Yoga poses with bolsters gives you more relaxing benefits than normal yoga poses. In exchange for a bolster, you can use stacked pillows or stuffed clothes in a cotton bag.
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