Guide to mini bolsters
I am a yoga teacher and a massage therapist - and I love my props! So when I was performing a Sports massage on one of my clients, I thought I could to with a smaller, more versatile bolster. Something to pad under the limbs and use under the neck to rest the head. We are in a capitalistic society, and we tend to create more items than we need. But the more I was talking to my massage clients and yoga students. The more I was convinced of the multifunction of this prop.
You can use it in a variety of classes to make your practice more comfortable and pain-free. Some people have problems in the joints, and this is a great tool to pad them. Other people prefer a bolster that can carry without the extra weight and is more affordable. And then you have crazy people like me who also use this mini bolster in the van when I go on a camping trip.
We wanted to create something more compact and very lightweight, easy to carry. So our mini bolsters are filled with all-natural kapok and made with soft organic cotton.
This is now one of my favourite props! As a hypermobile person, I need to be extra careful with my joints. The more I use it, the more I realise how versatile it is. I am playful in my practice, and I like to challenge myself. I don't want to move into poses the same way each time, as I think that your body has muscle memory. Sometimes we need to add something on top of that to remind us that there are different ways to access poses.
1. Super Restorative Savasana
This is perfect for relieving tension before bed, especially after working in front of the computer or on your phone. Nowadays, our posture has changed to bring the head slightly forward, and the muscles on the front of the neck can be more tender. Using this prop will allow you to relax fully without forcing or feeling the tension in the neck.
2. Seated forward folds (Paschimottanasana)
If you are hypermobile or have a previous knee injury, the mini bolster will protect you here. I've found blankets are not enough to support my joints, and this is a perfect size.
3. Crescent Lunge (Anjaneyasana)
I love this pose so much that I include it in my classes all the time. It is a powerful pose to hold for a long time, and bony knees can become sore if they are directly on the mat. The support will allow you to focus on your alignment and releasing other parts of the body.
4. Child pose (Balasana)
Some of my students complain of poor mobility in the ankles and feet and sometimes find their feet cramp during this pose. The bolster provides extra support, allowing you to relax fully into the pose. When I tried this with my students, they loved it because they could focus on relaxing!
5. Child pose (Balasana) v.2
I've found this useful if you have knee pain or want to enhance the forward fold on the spine. It reduces pressure on the knee, and the pelvis rests higher. Also, by creating a bit of pressure on the back of the legs, you can feel a release on the hamstrings and calf muscles.
6. Reclining Butterfly (Supta Baddha Konasa)
Whether you practice this pose in Yin style classes or dynamic classes, it can sometimes increase the tension on the lower back. By adding the mini bolster in the middle of the back, your chest will open and release back tension.
7. Gentle twist (Supta Matsyendrasana)
Here, the mini bolster is a more comfortable alternative to a block or blanket. It allows the hips to relax a bit more so you can focus more on the twist on the spine. It is loved by my pregnancy students too!
8. Reclining Butterfly (Supta Baddha Konasa) v.2
If you are in a restorative class and find the bolster too large for the hips and lower back, the mini bolster is perfect for you. It's also great for students with problems with the coccyx or a very sensitive sacrum.
Do you have any ideas on how to use this beautiful mini prop? We would love to see how creative you could be :) IG @ekotexyoga
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