How to Use a Rectangular Bolster for Restorative Yoga
By Shop Gaiam for yoga, fitness, meditation, active sitting, and | Published: 2026-10-25
Category: How-to Guides
Learn how to position a rectangular bolster for supported restorative poses, with step-by-step guidance to relax muscles and deepen stretches safely.
Quick answer
Place a rectangular bolster under your knees, lower back, or neck during seated or reclining poses to support muscle relaxation and allow you to hold stretches longer without strain.
Why a rectangular shape works for restorative poses
Unlike round bolsters that can roll, a rectangular bolster stays flat and stable on the mat. Its broad surface distributes weight evenly, making it ideal for full back support and for folding deeper into forward bends without the pressure of a narrow edge.
When to choose a rectangular bolster over props
Use a rectangular bolster when you need consistent height and a wide contact area—for example, under the entire spine in a supported bridge or under both thighs in a seated forward fold. For targeted neck or shoulder support, a smaller round bolster or a folded blanket may be more precise.
How to position your rectangular bolster for 3 key restorative poses
- Supported Child's Pose (Balasana): Place the bolster lengthwise on your mat. Kneel and then sit back on your heels, lowering your torso over the bolster so your belly and chest rest on it. Turn your head to one side and let your arms drape over the ends. If your hips lift off your heels, place a folded blanket under your sitting bones for a more grounded feel.
- Supported Savasana (Corpse Pose): Lie on your back with knees bent. Slide the bolster under your knees so the backs of your thighs rest on it. Let your knees fall open slightly and relax your arms by your sides. A common mistake is placing the bolster under the ankles—this hyperextends the knees. Keep it under the thigh curve.
- Supported Bridge (Setu Bandha): Lie on your back with feet flat on the floor, hip-width apart. Lift your hips and slide the bolster widthwise under your sacrum (lower back). Lower your hips onto it and let your spine relax. If the bolster feels too high, try placing it lengthwise so only the middle of your back is supported, leaving your head and tailbone on the mat.
Product facts
- Rectangular Bolster: Filled with plush cotton batting for comfort and covered in soft removable microfiber with an easy-to-carry handle. The cotton fill provides gentle, even support that won't compress too much during longer holds, and the removable cover makes cleaning simple after sweaty sessions.
Rectangular Bolster
