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Restorative yoga with a bolster: a simple session to try at home

By the Life in Good Form editors. Updated 2026-10-13.

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What makes restorative yoga different

Most yoga builds strength and flexibility through movement. Restorative yoga does the opposite. Cleveland Clinic describes it as designed to give you a period of complete mental and physical relaxation, built around fewer poses held for five to 10 minutes at a time or longer.

The bolster is central because a long hold only works if you are fully supported. If you are holding yourself up, you are not resting. Cleveland Clinic notes students are encouraged to use bolsters, blankets and pillows to support the knees, neck and lower back. Some classes add eye covers, weighted blankets and low lighting.

The article, which quotes yoga instructor Brittany Teems, says restorative yoga centers the parasympathetic nervous system, the part of the nervous system that helps the body recover from stress. It also mentions a small 2023 study in which medical students who attended a 45-minute session weekly for six weeks reported feeling more relaxed. Evidence is still limited, so treat restorative yoga as a way to rest well rather than a treatment.

What you need

• A firm bolster. Rectangular is the most versatile. Hugger Mugger describes its standard bolster as a staple for restorative and yin yoga, with a flat top and bottom that create a stable surface. See yoga bolster for how to choose one.
• Two blankets. One to fold under your head or lower back, one to cover you as your body cools.
• A block or a firm book. Used under the knees in a twist or under the head.
• A quiet, warm room and a timer with a soft alarm, so you are not checking the clock.

A five-pose session with a bolster

Hold each pose for about five to 10 minutes, as Cleveland Clinic suggests. For a 20 to 30 minute first session, pick three or four poses.

1. Supported child's pose. Kneel with the bolster lengthwise between your legs, fold forward and rest your torso and head on it, arms to the sides. Turn your head halfway through.
2. Supported reclined butterfly. Sit with the short end of the bolster against your lower back, lie back along it, bring the soles of your feet together and let the knees fall open. Put blankets or blocks under the thighs if the stretch is strong.
3. Supine twist. Lie on your back and let both knees fall to one side, resting them on the bolster or a block, and turn your head the other way. Switch sides halfway.
4. Legs up the wall. Sit side-on to a wall, swing your legs up it and lie back. A folded blanket or the bolster under the lower back adds comfort.
5. Savasana with the bolster under the knees. Lie flat with the bolster under the backs of your knees, which takes pressure off the lower back. Cover yourself with a blanket and stay as long as you like.

For more ways to use the bolster, see yoga bolster poses.

Getting the setup right

• No strain anywhere. The Cleveland Clinic article stresses that poses should not cause discomfort. If you feel a stretch building over minutes, add more height.
• Support the gaps. If the neck, lower back or knees hang in the air, fill the space with a folded blanket.
• Come out slowly. After a long hold, roll to your side and pause before sitting up.
• Keep warm. Lying still cools you down quickly; cover up before you need to.

Who should adapt the practice

The National Center for Complementary and Integrative Health (NCCIH) says yoga is generally considered safe for healthy people when done properly with a qualified instructor. It notes that pregnant women, older adults and people with health conditions should talk with their health care providers, and lists conditions that may call for changes: knee or hip injuries, lumbar spine disease, severe high blood pressure, balance problems and glaucoma.

In pregnancy, NCCIH advises avoiding poses that involve long periods lying on your back. Restorative yoga is full of those, so a pregnant practitioner should use side-lying versions or an incline, ideally with a prenatal teacher. Learning without supervision has been linked with higher injury risk, so a class or two can be worth it before practicing alone.

What to look for when you buy

Questions people ask

How long do you hold restorative yoga poses?

Cleveland Clinic describes holding each pose for five to 10 minutes or longer, with the whole body supported.

Do I need a bolster for restorative yoga?

It helps a lot, because long holds need full support. Firm pillows or stacked blankets can stand in while you decide whether to buy one.

How long should a restorative yoga session be?

Cleveland Clinic suggests beginners start with 20 to 30 minutes.

Can I do restorative yoga before bed?

Many people do, since the practice is designed for relaxation. Keep the lights low and finish with savasana.

Is restorative yoga safe during pregnancy?

Talk to your provider first. NCCIH advises avoiding long periods lying on your back in pregnancy, so poses may need to be done on your side or on an incline.

Sources

• What Is Restorative Yoga? (health.clevelandclinic.org), Cleveland Clinic
• Yoga: Effectiveness and Safety (nccih.nih.gov), NIH / NCCIH
• Standard Yoga Bolster (huggermugger.com), Hugger Mugger

Sources checked 2026-10-13.