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Bolster pillows for yoga: how to choose the right one
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- Rectangular cotton-filled yoga bolster with handles. Best for: A first bolster for home restorative and yin practice. See options on Amazon
- Round (cylindrical) yoga bolster. Best for: Chest openers and support under the knees. See options on Amazon
- Lightweight fiber-filled bolster. Best for: Carrying to class or travel. See options on Amazon
- Buckwheat hull yoga bolster with zip cover. Best for: People who want to adjust firmness. See options on Amazon
What a bolster does
A bolster holds you up so your muscles can let go. In restorative and yin yoga you stay in a pose for minutes at a time, and a bolster under the chest, hips, knees or spine takes the strain out of holding it. It is also handy outside yoga: under the knees when lying on your back, or as a seat for meditation.
A regular bed pillow squashes flat. A yoga bolster is packed much firmer, so it keeps its height under body weight. Hugger Mugger, for example, describes its standard bolster as filled with firm cotton batting around a foam core.
Shape: rectangular or round
Shape decides how stable the bolster is and how high it lifts you.
- Rectangular (flat) bolsters have a flat top and bottom that do not roll. Hugger Mugger says this gives a stable surface. They suit lying along the bolster in supported back bends, forward folds and child's pose.
- Round (cylindrical) bolsters are taller and give a more pronounced lift. Hugger Mugger suggests its round bolster for chest-opening poses and gentle backbends, and says it fits under the knees.
If you are buying just one, rectangular is the safer bet. We compare them in detail in rectangular vs round yoga bolster.
Fill, size and weight: real specs compared
| Example (maker's figures) | Size | Weight | Fill |
|---|---|---|---|
| Hugger Mugger Standard (rectangular) | 11 x 25 x 6 in | 5.0 lb | Firm cotton batting, foam core |
| Hugger Mugger Round | 9 x 27 x 9 in | 6.0 lb | Firm cotton batting, foam core |
| Manduka Equa Rectangular | 28 x 11.75 x 5 in | 2.2 lb | Polyester fiber (30% recycled), foam core |
| Brow Farm Buckwheat | 24 x 62 cm | About 4.5 kg | Organic buckwheat hulls |
What the numbers tell you:
- Cotton batting is firm and dense, which is why cotton bolsters weigh more. Good for a home practice where the bolster stays put.
- Polyester fiber bolsters are much lighter. Manduka lists its rectangular Equa at 2.2 pounds, less than half the cotton example.
- Buckwheat is the heaviest here by a wide margin, and you can add or remove hulls to change the firmness. See buckwheat yoga bolster.
Covers and cleaning
Covers matter more than people expect, because you lay your face and skin on a bolster. There are two approaches:
- Fixed, tight covers. Hugger Mugger does not recommend removing its cover, saying the tight fit is essential to the support. Care is spot clean or dry clean only.
- Washable covers. Manduka's care advice for its Equa cover is machine wash cold and hang dry, with no fabric softener, and spot clean the inner cushion. Brow Farm's buckwheat bolster has an outer cover that comes off with a full-length zip and is machine washable.
If you sweat a lot or share bolsters, a washable cover is worth prioritizing. Our yoga bolster cover guide covers spare covers and care.
Who a bolster suits, and buying mistakes
A bolster suits anyone doing restorative or yin yoga, people who find floor poses uncomfortable, and anyone who wants a firm support under the knees or chest at home. Hugger Mugger describes its standard bolster as a staple for restorative and yin yoga.
- Buying too soft. A squashy pillow sinks and leaves you holding the pose with your muscles.
- Ignoring weight. A heavy bolster is stable but awkward to carry to a class.
- Skipping handles. Handles on both ends, as on the Hugger Mugger bolsters, make it easier to move and position.
- Forgetting storage. Bolsters are bulky; a round one can stand on end in a corner.
To put one to use, see yoga bolster poses and restorative yoga with a bolster.
What to look for when you buy
Rectangular cotton-filled yoga bolster with handles
Best for: A first bolster for home restorative and yin practice
Flat sides keep it from rolling, and firm cotton batting holds its height. Hugger Mugger's standard version is 11 x 25 x 6 inches and 5.0 pounds, with handles on both ends.
Watch out: Cotton bolsters are heavy, and some have covers that are not meant to come off.
See options on AmazonRound (cylindrical) yoga bolster
Best for: Chest openers and support under the knees
A round bolster lifts higher than a flat one. Hugger Mugger's round bolster measures 9 x 27 x 9 inches, and the maker suggests it for chest opening, gentle backbends and under the knees.
Watch out: It can roll; it is less stable for lying along in forward folds.
See options on AmazonLightweight fiber-filled bolster
Best for: Carrying to class or travel
Polyester fiber with a foam core keeps weight down; Manduka's rectangular version is listed at 2.2 pounds, less than half the cotton example above.
Watch out: Lighter fill can feel softer and may shift more under you.
See options on AmazonBuckwheat hull yoga bolster with zip cover
Best for: People who want to adjust firmness
Buckwheat hulls shift and mold to your body, and many designs let you add or remove hulls through a zip to change firmness.
Watch out: Very heavy; the Brow Farm example averages about 4.5 kg.
See options on AmazonQuestions people ask
- What is a yoga bolster used for?
- It supports your body in restful poses, such as lying back over it to open the chest, resting your torso on it in child's pose, or placing it under the knees. That lets your muscles relax while you hold the pose.
- Which is better, a round or rectangular yoga bolster?
- Rectangular is more stable and versatile, so it suits most people as a first bolster. Round lifts higher and works well under the knees and for chest openers.
- What size yoga bolster should I get?
- The rectangular and round examples on this page run 25 to 28 inches long. If you plan to lie along it, check the length against your torso; for more height, look at a round bolster.
- Can I use a regular pillow instead of a yoga bolster?
- For a short trial, yes, stacked firm pillows or folded blankets work. A bolster is denser and keeps its shape under body weight.
- How do I clean a yoga bolster?
- Follow the maker's label. Some covers are spot clean only, while others unzip and machine wash cold.
Sources
- Standard Yoga Bolster (huggermugger.com), Hugger Mugger
- Round Yoga Bolster (huggermugger.com), Hugger Mugger
- Equa Rectangular Bolster (manduka.com), Manduka
- Buckwheat Yoga Bolster (browfarm.co.uk), Brow Farm
- Yoga: Effectiveness and Safety (nccih.nih.gov), NIH / NCCIH