Yoga Bolster Support in Practice
There are so many ways a yoga bolster can support you in your yoga practice. Here's a few examples below. Interested to learn more? I am also a certified Iyengar yoga teacher and teach regular online classes, in studio classes and privates. Check my social media links below for more yoga bolster inspiration and find out my timetable here.
Yoga Asanas
Supta Baddha Konasana Vertical Bolster
opens the chest
Supta Baddha Konasana Horizontal Bolster
broadens the back ribs and opens the chest
Supta Virasana
lifts the back spine and helps lengthen the top buttock
Utthita Hasta Trikonasana
lengthens the side waist and ribs
Utthita Hasta Parsvakonasana
lengthens the side waist and ribs
Malasana
broadens the back ribs and softens the abdomen
Bhujangasana
supports the abdomen to lift the pubic bone and sternum
Baddha Konasana
supports the lower back to help lengthen the front body
Chair Sarvangasana
supports the shoulders and neck and opens the chest
Chair Viparita Karani
raises the buttock to support the length through the lower back
Supported Setu Bhandhasana
a beautiful, supportive opening through the back body.
Swastikasana
lifts the internal body and supports during meditation
Viparita Dandasana
supports the back arch of the spine
Chair Bharadvajasana
softens the abdomen to turn
Anantasana - legs straight
supports balancing and lengthening the side body
Anantasana - leg extended
supports balancing and lengthening the side body
Chest opening
supports the lift from the shoulder blades to open the chest
Prone Savasana
supports the abdomen and pelvis to release the back
Adho Mukha Svansana
supports the length of the anterior spine
Parighasana Variation
supports the side body to lengthen
Utkatasana
supports the abdomen to lift
Parsva Prasarita Padottonasana
supports the abdomen to turn
Uttanasana
supports the abdomen to lengthen
Uttanasana Variation
supports tight hamstrings to lengthen the anterior spine
Setubandha Sarvangasana
supports the legs to ease the lower back
Cross bolster Setubandha
supports the arch of the back to soften the adrenals
Vasisthasana
opens the side body and supports balance
Swastikasana
Opens the hips and quietens the brain
Prone Forward Bend
Softens the abdomen and supports the back
Adho Mukha Vrksasana Prep
Supports the back for balance to prepare for full handstand
Eka Hasta Adho Mukha Vrksasana
Step two to prepare for full handstand
Adho Mukha Vrksasana
Supports the back in full handstand
Supta Baddha Konasana - Pincha Mayurasana Arms
Supports the back to open and broaden and creates space in the chest
Supta Baddha Konasana - arms over head, elbows bent
Generates length in the spine to further open the shoulder blades
Supta Baddha Konasana - Urdhva Hastasana Arms
Generates length in the spine to further open the shoulder blades
Ubhaya Padanghustasana
Supports the sacrum to help balance while toning the abdomen