4 Beginner Yoga Poses Using a Bolster

If you’re new to yoga, navigating the names of poses, figuring out alignment, and understanding how to use props can feel overwhelming. That’s where a bolster comes in—especially for beginner yoga poses.

Yoga with a bolster isn’t just for restorative practices. It’s a supportive tool that makes yoga more accessible, allowing your body to relax, align, and open safely—especially as you’re learning the fundamentals. In this post, we’ll break down four beginner yoga poses using a bolster to help you build confidence and comfort on your mat.

1. Child’s Pose Over a Bolster (Balasana)

Why Use a Bolster:
For beginners, getting the hips to the heels and forehead to the mat can feel restrictive. Resting over a bolster softens that effort. It lifts the ground to meet you, creating a naturally restful position that invites deeper breath and relaxation.

How to Set Up Child’s Pose:

Place your bolster lengthwise in the centre of your mat.

Kneel with your big toes touching and knees wide apart (or together if you prefer).

Gently fold forward so your torso rests on the bolster. The bolster can be between your thighs or just supporting your chest. If this still doesn’t feel relaxing, lift the bolster higher by placing blocks or another bolster underneath it.

Turn your head to one side for a few breaths, then the next. If that doesn’t feel good on your neck, use a folded blanket or small pillow under the forehead.

Let your arms rest on either side of the bolster or reach them forward.

Breathe deeply into your back body and allow all your muscles to soften into the support of the bolster.

Benefits of Using a Bolster in Child’s Pose:

Eases pressure on the knees and hips.

Supports the chest and belly for deeper diaphragmatic breathing.

Allows full surrender into the pose without effort.

Without a bolster, Child’s Pose can create tension in the low back or make it hard to relax if the body doesn’t easily fold forward.

2. Supported Fish Pose Over a Bolster (Matsyasana Variation)

Why Use a Bolster:
Fish Pose offers an expansive chest opener, but the traditional version may strain the neck or lower back. A bolster under the spine invites a gentle backbend that promotes heart-opening and tissue restoration—without the strain.

How to Set Up Supported Fish Pose:

Place your bolster lengthwise on your mat.

Sit with your low back at the short edge of the bolster or a few inches away from the edge of the bolster if you have a tighter low back.

Slowly lower your back onto the bolster so that it supports your spine and head.

Extend your legs straight or allow the knees to bend to the sides.

Let your arms relax out to the sides, palms facing upwards to encourage the chest & shoulders to remain open.

Close your eyes and breathe deeply into your chest and ribs. Allowing the whole front body to release with each breath.

Benefits of Using a Bolster in Supported Fish Pose:

Creates a gentle, accessible backbend.

Encourages passive opening through the chest and shoulders.

Reduces pressure on the neck and low back.

Without support, Fish Pose requires active lifting and may be inaccessible or uncomfortable for many beginners. With the bolster, the body can soften and the breath can deepen—making this a pose of ease and openness.

3. Warrior 3 with Hands Resting on a Bolster (Virabhadrasana III Variation)

Why Use a Bolster:
Standing balance poses like Warrior 3 can be intimidating for beginners. Using a bolster under the hands provides a stable base of support, making the pose more approachable while still building strength and awareness. If the bolster doesn’t lift your hands high enough to make this pose accessible – try resting your hands on blocks or a chair.

How to Set Up Warrior 3 Pose with a Bolster:

Place your bolster horizontally on your mat.

Step into a short lunge with your front foot grounded roughly 6″ – 12″ behind the bolster and keep your back foot on the ground.

Hinge forward from the hips and bring your hands to rest on the bolster.

Engage your core and start to lift your back foot off the ground. Try to square your hips towards the floor and keep the weight on the hands as light as possible.

Keep a soft bend in your standing leg and gaze down or slightly forward.

Benefits of Using a Bolster:

Builds balance gradually with support under the hands.

Reduces fear of falling, which helps muscles relax and align more effectively.

Encourages proper hip alignment without compromising form.

Without support, Warrior 3 can cause over-gripping and misalignment, especially in beginners. The bolster brings the ground closer and provides a safe space to explore balance.

4. Supported Bridge Pose (Setu Bandhasana)

Why Use a Bolster:
Bridge Pose is often taught with an active lift of the hips, but supporting the pelvis with a bolster invites the body to relax into the pose, releasing tension in the low back and thighs. It’s a great way to wind down or introduce backbending in a gentle way.

How to Set Up Supported Bridge Pose over a Bolster:

Lie on your back with your knees bent and feet flat on the groups and roughly hip-width apart. Have a bolster within reaching distance.

Press into your feet, lift your hips and slide a bolster underneath your sacrum (the bony part of your low back).

Let your hips rest fully on the bolster. Lightening the weight of the feet, shoulders and head.

Keep your arms down by your sides with palms up for more a chest opening, rest hand on your belly to focus on your breath, or reach them overhead for a deeper stretch.

Soften your glutes and allow the spine to decompress. Allow yourself to stay here for 2 – 20 minutes.

Benefits of Using a Bolster:

Reduces muscular effort so the nervous system can relax.

Gently decompresses the spine.

Helps open the front body without overextension.

Without a bolster, this pose requires active engagement that can create strain if not properly aligned. With support, you can linger in the posture, let go of effort, and allow the body to recalibrate.

Why Yoga with a Bolster Is Ideal for Beginners

Bolsters are more than comfort—they’re essential tools for building a sustainable yoga practice. Especially when starting out, using a bolster can;

Make poses safer and more accessible

Encourage relaxation and reduce risk of strain

Help the body open gradually, without force

When your body feels supported, it learns to trust the pose—and over time, your confidence and strength grow from that foundation.

Want to Try These Poses at Home?
Explore our collection of handmade, eco-conscious Yoga Bolsters designed to support your practice from day one. Whether you’re easing into movement or finding stillness, the right prop makes all the difference.