Bolsters and Blankets: Supportive Props

Bolsters and blankets are the props of surrender. While blocks and straps help students access poses they couldn't otherwise reach, bolsters and blankets create the conditions for complete release—the kind of deep rest that allows the nervous system to shift from fight-or-flight into rest-and-digest mode.

These props are essential for restorative practice, but their applications extend far beyond. A folded blanket under the knees in Savasana can transform final relaxation. A bolster under the chest in Supported Child's Pose allows students to rest in forward folds for extended periods. Blankets provide warmth, cushioning, and a sense of containment that helps students feel safe enough to let go.

Understanding how to use bolsters and blankets effectively—and teaching students to set them up properly—is essential for creating truly restorative experiences in your classes.

Bolsters: Substantial Support

Types and Shapes

Bolsters come in two main shapes, each with distinct applications:

Rectangular bolsters provide flat, stable support. They're excellent for supporting the torso in forward folds, elevating the legs in restorative poses, or creating a stable base for seated meditation. Their flat surface makes them versatile and easy to stack or combine with other props.

Round bolsters create gentle curves, making them ideal for supported backbends and chest openers. Placed under the spine, a round bolster creates a supported arch that opens the front body without muscular effort.

Bolsters also vary in firmness. Firmer bolsters provide more stable support and maintain their shape under weight. Softer bolsters conform to the body more readily and can feel more comfortable for some students, but they may compress too much for certain applications.

Most yoga bolsters measure approximately 24-28 inches long and 9-12 inches in diameter (for round) or width (for rectangular). This size accommodates most adult bodies, though smaller or larger options exist for specific populations.

Bolsters in Restorative Practice

Restorative yoga is built on the foundation of bolster support. According to Mark Stephens in Yoga Sequencing, restorative sequences like "Relax Deeply Class" use props extensively to create complete support, allowing students to release all muscular effort and activate the parasympathetic nervous system.

The key principle is this: in restorative practice, more support is better. Students should feel completely held, with no sense of strain or effort. If there's any muscular engagement to maintain the position, add more props.

Supported Child's Pose (Balasana): Place a bolster lengthwise between the thighs. Fold forward, resting the torso on the bolster and turning the head to one side. The bolster supports the entire torso, allowing complete release through the back body.

Cue: "Let your full weight rest on the bolster. There's no effort here—the bolster holds you completely. If you feel any strain in your hips or knees, add blankets under your hips or between your calves and thighs."

Supported Forward Fold (Paschimottanasana): Sit with legs extended and place a bolster lengthwise on the legs. Fold forward, resting the torso on the bolster. This creates a gentle forward fold without strain.

Supported Reclining Bound Angle (Supta Baddha Konasana): Place a bolster lengthwise behind you. Recline onto the bolster so it supports your entire spine from sacrum to head. Bring the soles of the feet together and let the knees fall open. Add blocks or blankets under the thighs for support.

Cue: "The bolster supports your entire spine. Let your arms rest by your sides, palms up. Feel the gentle opening through your chest and the complete support beneath you. Stay for 5-10 minutes, allowing your nervous system to settle deeply."

Bolsters for Gentle Backbends

Round bolsters are excellent for creating supported chest openers—gentle backbends that open the front body without strain.

Supported Fish Pose: Place a round bolster horizontally across your mat. Sit in front of it, then recline so the bolster supports your mid-back (around the bottom of your shoulder blades). Let your head rest on the floor or on a folded blanket. Arms can rest by your sides or extend overhead.

Cue: "The bolster creates a gentle arch through your upper back. There's no muscular effort—you're simply draping over the support. Feel the opening through your chest and the front of your shoulders."

Supported Bridge Pose: While a block under the sacrum is more common, a bolster can provide broader, softer support for a very gentle version of this pose.

Bolsters for Leg Elevation

Elevating the legs promotes circulation and can be deeply relaxing, especially for students who spend long hours on their feet.

Legs-Up-the-Wall with Bolster: Place a bolster against the wall. Sit sideways on the bolster, then swing your legs up the wall as you recline. The bolster elevates your hips, creating a gentle inversion.

Elevated Legs in Savasana: Place a bolster under the calves, allowing the legs to rest at a comfortable height. This reduces strain on the low back and can be more comfortable than legs flat on the floor.

Blankets: Versatile Comfort

Folding Techniques

The key to using blankets effectively is learning to fold them precisely. A neatly folded blanket provides firm, even support; a loosely folded blanket collapses and shifts.

Standard fold: Fold the blanket in half lengthwise, then in half again, creating a long rectangle. This provides moderate height and firm support.

Thick fold: Fold the blanket in thirds lengthwise, then fold the resulting strip in half or thirds. This creates substantial height, useful for elevating the hips in seated poses.

Thin fold: Fold the blanket in half lengthwise multiple times to create a thin, firm pad. This is useful for cushioning knees or providing subtle elevation.

Roll: Roll the blanket tightly from one end. Rolled blankets can support the natural curve of the spine, provide traction under the ankles in Savasana, or create a bolster-like prop when a bolster isn't available.

Blankets for Cushioning

Blankets provide cushioning for bony prominences and sensitive joints.

Under the knees: In kneeling poses (Cat-Cow, Child's Pose, low lunge), a folded blanket under the knees protects the kneecaps and makes the poses more comfortable.

Under the sacrum: In supine poses, a thin folded blanket under the sacrum can support the natural curve of the low back, especially for students with flatter lumbar curves.

Under the head: In Savasana, a folded blanket under the head provides support and can help maintain neutral neck alignment, especially for students with forward head posture.

Iyengar's teachings in Light on Yoga emphasize the importance of proper support in resting poses. He notes that in poses like Salabhasana (Locust Pose), "Fold a blanket on the floor and lie on it full length on the stomach, face down with the hands stretched back. Stretch the neck and rest the chin firmly on the blanket, otherwise it will scrape on the floor."

Blankets for Elevation

Blankets are excellent for elevating the hips in seated poses, especially when blocks feel too high or too hard.

Seated meditation: Fold a blanket to the appropriate height and sit on the front edge. The elevation allows the pelvis to tilt forward and the spine to lengthen naturally.

Cross-legged poses: Similar to meditation, sitting on a folded blanket in Sukhasana or other cross-legged poses makes the position more accessible for students with tight hips.

Blankets for Warmth and Containment

In Savasana and restorative poses, blankets provide warmth and a sense of containment that supports deep relaxation.

Covering in Savasana: Drape a blanket over the body from shoulders to feet. The weight and warmth of the blanket can be deeply calming, signaling to the nervous system that it's safe to rest.

Eye pillow alternative: Fold a small blanket and place it over the eyes. The gentle weight blocks light and provides a sense of grounding.

Blankets as Bolster Substitutes

When bolsters aren't available, tightly rolled or folded blankets can serve similar functions.

Rolled blanket under knees: In Savasana, a rolled blanket under the knees reduces strain on the low back.

Stacked blankets for torso support: Multiple folded blankets stacked can provide support similar to a bolster in forward folds or reclining poses.

Setting Up Restorative Poses

The Principle of Complete Support

In restorative practice, the goal is to create enough support that students can release all muscular effort. This often requires multiple props—a bolster, several blankets, blocks, and perhaps an eye pillow.

Teach students to "build a nest" of support. It's better to use too many props than too few. If students feel any strain or effort to maintain the position, they're not fully supported.

Common Restorative Setups

Supported Child's Pose:

• Bolster lengthwise between thighs
• Blanket under knees for cushioning
• Blanket under ankles if needed
• Head turned to one side (switch halfway through)

Supported Reclining Bound Angle:

• Bolster lengthwise supporting spine
• Blocks or folded blankets under thighs
• Blanket under head if needed
• Blanket over body for warmth
• Eye pillow optional

Supported Forward Fold:

• Bolster on legs
• Blankets stacked on bolster if more height needed
• Blanket under hips for elevation
• Head resting on bolster/blankets, turned to one side

Legs-Up-the-Wall:

• Bolster against wall (optional)
• Blanket under head
• Blanket over body
• Eye pillow optional

Timing and Duration

Restorative poses are held for extended periods—typically 5-20 minutes per pose. This duration allows the nervous system to shift into parasympathetic mode, which is where the restorative benefits occur.

Cue students to settle in gradually. The first few minutes may feel restless or uncomfortable as the body adjusts. Encourage them to stay with it, making small adjustments as needed, and notice how the quality of rest deepens over time.

Teaching Students to Use Supportive Props

Demonstrating Setup

Restorative poses require precise prop setup. Demonstrate each pose clearly, showing exactly where each prop goes and why.

"We're going to build complete support for this pose. First, place your bolster lengthwise on your mat. Then take two blocks and position them here and here for your thighs. Now grab a blanket for your head..."

Walk through the setup step by step, then show the final position. This gives students a clear visual reference.

Encouraging Adjustment

Remind students that they can adjust props at any time. What feels supportive initially may need tweaking as the body settles.

"If at any point you feel strain or discomfort, adjust your props. Add more height, shift the bolster, grab another blanket. The goal is complete comfort and support."

Normalizing Prop Use

Some students feel self-conscious about using many props, as if needing support is a weakness. Reframe this explicitly.

"In restorative practice, using more props is a sign of intelligence, not weakness. We're creating the conditions for deep rest, and that requires substantial support. The more supported you feel, the more deeply you can release."

Props for Different Populations

Prenatal Students

Bolsters and blankets are essential for prenatal modifications. After the first trimester, students should avoid lying flat on their backs. A bolster elevates the torso in reclining poses, maintaining safety while allowing rest.

Supported Savasana: Place a bolster under the torso at a 30-45 degree angle. Add blankets under the head and knees for additional support.

Seniors and Students with Limited Mobility

Bolsters and blankets make getting up and down from the floor easier and provide stable support for poses that might otherwise be inaccessible.

Seated poses: Extra blankets under the hips create significant elevation, making cross-legged positions more accessible.

Transitions: A bolster can serve as a stable support when transitioning from standing to floor or vice versa.

Students with Injuries or Chronic Pain

Supportive props allow students to continue practicing while respecting limitations. A bolster under the torso in prone poses reduces weight-bearing on injured wrists. Blankets provide cushioning for sensitive joints.

The key is creating enough support that students can explore gentle movement without pain or strain.

Common Questions

How many bolsters and blankets do I need for my studio?

Ideally, enough for each student to have at least one bolster and 2-3 blankets. For a studio with 20 students, that means 20 bolsters and 40-60 blankets. If budget is limited, prioritize blankets—they're more versatile and can substitute for bolsters in many applications.

Can I use couch cushions or bed pillows instead of bolsters?

For home practice, yes. Firm couch cushions can work as bolster substitutes, though they may compress more than yoga bolsters. Bed pillows are generally too soft for most applications, but they can work for gentle support in some restorative poses.

How do I clean yoga blankets?

Most yoga blankets are machine washable. Wash in cold water on a gentle cycle and air dry or tumble dry on low. Avoid fabric softener, which can make blankets slippery.

Should I offer bolsters and blankets in non-restorative classes?

Yes. Blankets are useful in any class for cushioning knees, supporting the head in Savasana, or providing warmth. Bolsters can support students with injuries or limitations even in active classes.

How do I store bolsters and blankets?

Stack blankets neatly on shelves or in bins. Store bolsters upright or stacked to save space. Keep them accessible so students can easily grab what they need.

Next Steps

To deepen your understanding of supportive props and restorative practice, explore:

• Using Props Effectively: The philosophy and principles behind prop use.
• Restorative Yoga: A complete guide to restorative practice where bolsters and blankets are essential.
• Yin Yoga: Using props to support long-held, passive stretches.

Sources

This article draws on teachings from:

• Mark Stephens, Yoga Sequencing (restorative sequences, "Relax Deeply Class," nervous system regulation)
• B.K.S. Iyengar, Light on Yoga (proper support in resting poses, blanket use for cushioning)
• Restorative yoga tradition (Judith Lasater's teachings on complete support and parasympathetic activation)
• Teaching experience with prenatal, senior, and therapeutic populations

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Part of the Sutrix Teacher Knowledge Base • Last updated November 6, 2025