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Yoga bolster poses: eight supported poses and how to set them up

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

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Before you start

• Bolster shape. A rectangular bolster is stable for lying along; a round one lifts higher under the knees or across the back. See rectangular vs round yoga bolster.
• Extras. A blanket or two and a block let you fine-tune height.
• Hold time. Restorative poses are usually held five to 10 minutes or longer, according to Cleveland Clinic. Yin poses are typically held three to five minutes, as described in a 2018 randomized trial of yin yoga published in PLOS ONE.
• The rule. You should feel supported, not stretched to your limit. If something pinches or tingles, change the setup.

Poses for rest and calm

1. Supported child's pose

Kneel with the knees wide and the bolster lengthwise between them. Walk your hands forward and lower your chest and head onto the bolster. Cleveland Clinic describes this pose with the bolster between your legs and your head resting on it. Turn your head to the other cheek halfway through.

2. Savasana with the bolster under the knees

Lie on your back with the bolster across the backs of your knees. Hugger Mugger notes that its round bolster fits under the knees, and many people find the lift makes lying flat more comfortable. Cover yourself with a blanket.

3. Side-lying rest

Lie on your side with your head on a folded blanket and the bolster between your knees and lower legs, or hug it to your chest. This is a useful swap for anyone who should not lie flat on the back for long.

Poses for the chest and upper back

4. Supported chest opener (reclined along the bolster)

Sit with the short end of the bolster touching your lower back. Lie back so the bolster runs along your spine and your head rests on its far end or on a folded blanket. Let your arms rest out to the sides, palms up. A rectangular bolster gives a gentle opening; a round one gives more.

5. Crosswise chest opener

Place the bolster across the mat and lie back so it sits under your shoulder blades, with a blanket under your head. Hugger Mugger suggests its round bolster for chest-opening poses and gentle backbends. This is the stronger of the two openers, so keep the hold shorter at first.

Poses for the hips and lower back

6. Reclined butterfly

Set up as for the supported chest opener, then bring the soles of your feet together and let the knees fall open. Place blocks or folded blankets under the outer thighs if the inner thighs pull. Cleveland Clinic lists a relaxed butterfly with blankets under the lower back or neck.

7. Supported bridge

Lie on your back, lift your hips, and slide the bolster under your sacrum, the flat bone at the base of the spine. Rest your weight on it with the legs long or knees bent. It gives a mild backbend without effort.

8. Seated forward fold over the bolster

Sit with your legs straight or crossed and place the bolster on your thighs or shins. Fold forward and rest your chest or forehead on it. Raise the bolster with a block if you cannot reach it comfortably.

Who should modify these poses

The National Center for Complementary and Integrative Health (NCCIH) says yoga is generally safe for healthy people when done properly, with sprains and strains the most common injuries. It recommends that pregnant women, older adults and people with health conditions talk with their providers, and names knee or hip injuries, lumbar spine disease, severe high blood pressure, balance problems and glaucoma as reasons poses may need changing.

Some practical swaps:

• Pregnancy: NCCIH advises avoiding long periods lying on your back, so use side-lying rest or an inclined setup instead of flat savasana.
• Knee pain: in child's pose, put a blanket behind the knees or skip it for reclined butterfly.
• Lower back pain: start with savasana and the bolster under the knees; save backbends for later.

To string these into a session, see restorative yoga with a bolster or yin yoga bolster.

What to look for when you buy

Questions people ask

What poses can you do with a yoga bolster?

Common ones are supported child's pose, chest openers, reclined butterfly, supported bridge, forward folds, side-lying rest and savasana with the bolster under the knees.

How long should you hold a bolster pose?

Restorative poses are often held five to 10 minutes or longer. Yin poses are typically held three to five minutes.

Where do you put a bolster in savasana?

Under the backs of the knees. It lets the lower back relax toward the floor.

Are bolster poses safe for beginners?

Generally, yes, because the bolster does the work. Start with shorter holds and gentler setups, and ask your provider first if you have a health condition or are pregnant.

Sources

• What Is Restorative Yoga? (health.clevelandclinic.org), Cleveland Clinic
• Five-week yin yoga-based interventions decreased plasma adrenomedullin and increased psychological health in stressed adults: A randomized controlled trial (journals.plos.org), PLOS ONE (Daukantaite et al., 2018)
• Yoga: Effectiveness and Safety (nccih.nih.gov), NIH / NCCIH
• Round Yoga Bolster (huggermugger.com), Hugger Mugger

Sources checked 2026-10-13.