Yoga with a Bolster: 5 Exercises for Deep Relaxation & Regeneration

There are those moments when your body already knows it needs rest, while the mind has not fully arrived yet.
That is exactly why we love practicing yoga with a bolster.

A yoga bolster supports 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.

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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.

Let your arms rest beside the body or extend gently outward.
With every exhale, allow yourself to sink a little deeper into the bolster and enjoy the soft opening through the chest.

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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

Place your bolster lengthwise in front of you on the mat. Come into Child’s Pose with the knees slightly opened on either side of the bolster, then gently rest your torso and head onto the cushion. Your arms can relax beside the bolster in a “cactus arm” position or softly wrap around the bolster in front of you.

Stay here for a few slow, calm breaths and notice how the body gradually becomes heavier and more relaxed.

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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.

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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.

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5. The Waterfall Pose with a Bolster (Legs-Against-the-Wall)

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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.

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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 our bolsters 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: