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    5 Poses with the Yogamatters Small Rectangular Bolster

    5 Poses with the Yogamatters Small Rectangular Bolster

    Yogamatters | November 04, 2019

    Our range of bolsters is always expanding and the newest addition to the family is our Small Rectangular Bolster made from organic cotton with buckwheat filling. This brand new bolster offers a wide, flat surface that creates a solid foundation. It is smaller than a standard bolster, making it perfect for a range of poses. Filled with organic buckwheat hulls, it will mould to the contours of your body, encouraging complete release and relaxation into your yoga asana. It’s small, but mighty!

    Here are 5 ways to use the new bolster in your practice:

    Thunderbolt Pose - Vajrasana

    Featured: Yogamatters Organic Cotton Small Rectangular Buckwheat Bolster in Grey Ice and Yogamatters Eco Everyday Rise Yoga Mat in Eucalyptus

    In a yoga class, you are often asked to come onto your knees when you work on warming up the shoulders, arms and upper body. This is because you automatically sit up straighter when resting on your knees, so you will be able to breathe deeper and keep the spine tall. However, this can be a strain on your knees, especially if you struggle with aches or injuries in your knee joints. Placing the bolster in between your calves and seat will lift you up and take the pressure off your knees.

    1. Come onto your knees and lift your seat.
    2. Place the bolster on your calves, just after your heels.
    3. Sit down onto the bolster.
    4. Adjust the bolster and your seat so that this feels comfortable for you.
    5. If your knees feel tight even with the bolster, you can use a blanket on top of it to lift your seat higher again.

    Half Pigeon Pose - Eka Pada Rajakapotasana

    Pigeon pose is a deep stretch. It is an effective hip opener and also gives a deep stretch of the psoas muscle on the straight leg. The pose can be quite uncomfortable if you have tight hips, so placing the bolster under the hips can help lift your hips and make the stretch softer and more gentle on the hip joints. This will also make it easier to keep the hips square to protect your sacrum and lower back.

    1. Come onto all fours in a tabletop position with the bolster resting on the mat just below your ribcage.
    2. Bring your left knee and shin forward placing the knee just behind your left wrist and the shin roughly parallel to the top of the mat.
    3. Lower yourself onto the bolster, keeping your hips squared and extending your back leg.
    4. You can tuck your toes on the back foot or place a blanket underneath the knee if you are on a thin mat.
    5. To come out of the pose, shift your weight into your arms and hands to avoid twisting your knees or hips, engage your core and lift the left leg to come back into tabletop position.
    6. Repeat on the other side.

    Supported Cobra - Bhujangasana

    Cobra can be a strong backbend. This pose can be difficult if you are lacking the strength and could compress the lower back and neck. This is why supporting the hips and abdomen with a bolster is a great way to practise the pose safely while building strength and flexibility.

    1. Place the bolster at the front of the mat, about a quarter away from the top.
    2. Lie down with the bolster supporting your ribcage, just above your belly button.
    3. Place your hands in front of the bolster and press your palms into the mat, lifting your sternum.
    4. Keep your shoulders down, away from your ears.
    5. Even though the bolster will be supporting you, keep your arms, core and legs engaged to avoid compressing the lower back.

    Bow Pose - Dhanurasana

    Bow Pose stretches the front of the body and opens up the chest. It’s an intense backbend, which can make it difficult to find stillness in the pose. Supporting your abdomen on the bolster can help you steady the pose to find a sense of ease. The bolster will also encourage you to lift up through the sternum and chest.

    1. Continue from Supported Cobra.
    2. Start by bending your right knee and flexing the foot pointing the heel upwards.
    3. Reach back with your right hand and grab the outside of your right ankle.
    4. Now bend your left knee in the same way and reach back with your left hand.
    5. Engage your legs and glutes to keep the knees about hip-width distance.
    6. Keep your sternum lifted and gaze lifted.
    7. To modify this pose, use a blanket underneath your hip bones for support and a belt to reach your feet.

    Supported fish pose - Matsyasana

    This gentle supported heart-opener is great if you spend a lot of time sitting hunched over at a desk, or doing physically exhausting work like lifting heavy items. Opening up the chest allows you to breathe deeper, instilling a sense of calm and the smaller bolster gives a gentle stretch that will help reverse hunching and ease back pains.

    1. Sit on your mat with the bolster lengthways from your tailbone.
    2. With your knees bent and feet flat on the mat, slowly start lying down on the bolster.
    3. Once you are resting on the bolster you can either extend your legs or come into Supta Baddha Konasana by letting your knees fall to either side and pressing the soles of your feet together.
    4. Let your arms rest on either side of your body with your palms facing up.
    5. If the stretch is straining your neck, rest your head on a brick or blanket.