What postures can be performed with a yoga bolster?
The yoga bolster, your ally for a gentle practice.
The yoga bolster is a perfect support to perform certain asanas more easily, without injuries and to take full advantage of the benefits. This yoga accessory helps you with opening, relaxation, recovery postures, but also to stretch without forcing and boost your vital energy. But, you don't know which asanas to perform with your yoga bolster ? Well, in this article, we guide you and give you some examples of exercises with a yoga bolster .
Opening pose with yoga bolster
The most well-known yoga bolster exercise is the Supta Baddha Konasana, which consists of placing your yoga accessory under your back and your head along your spine. To perform this posture, sit at the front of the yoga bolster with the soles of your feet against each other and then lie down gently. As for your arms, place them on each side of your body. Your breathing is slow. This yoga bolster asana promotes the opening of your abdomen and your rib cage as well as working on the flexibility of your back and improving digestion. From an energetic point of view, this bolster posture allows the opening of the 3rd (solar plexus - Manipura) and 4th (heart - Anahata) chakra.
Relax and stretch with your yoga bolster
The yoga bolster is the ideal accessory to stretch without risk of injury. First, the Adho Mukha Virasana posture (child's pose) allows you to relax. Get on your knees, making sure to spread them while joining your toes and your buttocks are on your heels. Wedge the yoga bolster between your legs and lie on your stomach, stretching your spine. Finally, place your arms forward.
Another stretch with bolster is the asana Paschimottanasana to stretch your legs. Sit on a yoga mat and stretch your legs. Place your yoga accessory along your lower limbs. Finally lie down on the cushion, arms on each side.
You all know the Savasana posture (corpse pose)? Here, you just have to place your bolster in the hollow of your legs to stretch your pelvis or under your neck to stretch your neck and upper back.
Yoga Bolster Exercise to Gain Energy
The asana Setu Bandha Sarvangasana with raised feet has the virtue of boosting your energy. To do this, place yourself on the front of the bolster , with your legs bent. Then, roll your shoulders back to place your back on your yoga accessory . Then, push on your feet and slide back until you can lower your shoulders and head onto your yoga mat, chin towards your rib cage. We advise you to strap your legs or feet, hip-width apart, in order to maintain good alignment.
Relieve heavy legs with yoga bolster postures
The Viparita Karani posture will improve venous return in your legs to relieve uncomfortable heaviness, but also relax your lower back. Here too you can use a bolster or even a yoga brick. Lie on your yoga mat, legs stretched upwards against a wall and place your yoga accessory under your pelvis.
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