Yoga with a Bolster: 5 Exercises for Deep Relaxation & Regeneration
Discover 5 simple yoga exercises using a bolster for greater calm, gentle stretching, and deep relaxation. Ideal as small rituals that help release tension and bring a sense of ease to both body and mind.
Yoga with a Bolster: 5 Exercises for Deep Relaxation & Regeneration
Es gibt diese Momente, in denen der Körper eigentlich schon längst weiß, dass er Ruhe braucht, aber der Kopf noch nicht ganz angekommen ist.
Genau dafür lieben wir Yoga mit Bolster.
Ayoga bolstersupports the body exactly where letting go is often most difficult: in the chest, the back, the abdomen, or the hips. The poses become softer, easier to hold, and often far more relaxing, because your bolster gently supports you. Especially in Yin Yoga or quiet evening rituals, a bolster can help release tension softly and bring you back to yourself.
That’s why many of our clients keep asking us for simple exercises using a bolster that they can do at home—without pressure, without the need for perfection, and without complicated routines. Even just 3–5 minutes in each pose can, over time, create a deeply positive effect.
That’s why we’ve put together our 5 favorite bolster exercises - simple, soothing, and perfect for quiet moments at home.
1. Heart-opening pose with a bolster
Effect
Gently opens the chest and shoulders, deepens the breath, and creates a feeling of spaciousness and deep relaxation.
Especially beautiful when …
… you spend a lot of time leaning forward, sitting at your laptop, or simply want to breathe more deeply and consciously.
How to practice
Place the bolster crosswise on the mat and gently lower yourself sideways onto it, with the bolster supporting your waist. The lower arm can rest softly on the floor, while the upper arm extends overhead.
Die Arme dürfen seitlich sinken, dem Körper entlang oder seitlich ausgestreckt.
Lass sich mit jeder Ausatmung tiefer in dein Bolster sinken und genieße die sanfte Öffnung im Brustraum.
2. Child's Pose with Yoga Bolster
Effect
Calms the nervous system, relaxes the back and shoulders, and instantly creates a feeling of comfort and safety.
Especially beautiful when …
… you feel tired, have spent a long time in front of a screen, or simply need a moment to pause and breathe deeply.
How to practice
Lege dein Bolster längs vor dich auf die Matte. Komm in die Kindeshaltung, mit leicht geöffneten Knien links und rechts vom Bolster und sinke mit Oberkörper und Kopf auf das Bolster. Die Arme dürfen entspannt neben dem Kissen liegen ("Kaktusarme") oder das Bolster vorne umarmen.
Stay here for a few slow, calm breaths and notice how the body gradually becomes heavier and more relaxed.
3. Side opening (horizontal)
Effect
Gently stretches your waist, sides, pelvic area, and the muscles along the sides of your back, creating more space for breathing.
Especially beautiful when …
… you feel tension from one-sided movement patterns, spend a lot of time sitting, or simply want to create more length and space in the body.
How to practice
Place the bolster across the mat and lower yourself onto it on your side. The bolster should be positioned under your waist. Let your lower arm rest relaxed on the floor, and let your upper arm extend over your head.
Breathe deeply into the open side of your body, allowing each breath to create even more space and softness.
4. Reclining Deer with Bolster
Effect
Creates a gentle and soothing stretch and twist through the spine, softly massages the abdominal organs with every breath, and feels deeply calming at the same time.
Especially beautiful when …
… your body or back feel tense or “stuck” - especially after long hours of sitting or stressful days.
How to practice
Sit sideways close to the short side of your bolster with your knees bent. Gently rotate your torso toward the cushion and lower your upper body lengthwise onto the bolster. If it feels comfortable for your neck, turn your head to the opposite side of your knees.
Allow the bolster to fully support the weight of your body and enjoy the gentle twist through the back. Breathe deeply into the belly and notice how each breath softly massages the abdominal organs.
5. The Waterfall Pose with a Bolster (Legs-Against-the-Wall)
Effect
Relieves heavy legs, calms the mind, and has a deeply restorative effect on the whole body. A beautiful pose to prepare yourself for restful sleep.
Especially beautiful when …
… you spend a lot of time standing, travel often, or find it difficult to truly unwind in the evening.
How to practice
Place your bolster close to a wall and sit sideways next to it. Then gently swing your legs up against the wall, allowing your pelvis to rest slightly elevated on the bolster.
Let your arms rest softly beside your body.
One of the simplest exercises—and often one of the most effective.
Small rituals that stay with you
Often, it doesn't take much.
A quiet moment. A few conscious breaths. A cushion to support the body.
That’s exactly why we design ourbolsters at Manna Yoga: to serve as companions for slow yoga practice, deep relaxation, and small everyday rituals. Handcrafted in South Tyrol from natural materials, they are created with the intention of making space for rest and moments of calm.
If you'd like to discover your own bolster, you can find our handmade yoga bolsters here:
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