Yoga Bolster: What It Is, What It’s For, And Whether You Need One (Or Just Blankets)
Yoga bolster: the short answer
A yoga bolster is a firm, long cushion that holds part of your body up so a pose can be rested in rather than worked at. It lifts the chest, supports the legs, raises the hips for sitting, or holds the head in a forward bend. You do not need to buy one to begin. Folded blankets do most of what a bolster does, and at Flametree we recommend a firm blanket set over a bolster. Here is the article in short form:
- A bolster is a firm yoga pillow that holds the body up.
- It lets you rest in a pose long enough for it to work.
- Five common uses: lying back, supporting legs, sitting tall, resting the head and lying twists.
- Firm matters more than fancy.
- Blankets, folded or rolled, do the same job for most poses.
- Flametree does not sell bolsters; we sell a blanket set.
- Studio classes in Darwin supply props.
Last updated: 25 October 2026.
A quick word on Iyengar yoga. Iyengar yoga is the style developed by Mr BKS Iyengar. In the 20th century he did more than anyone to set down traditional Indian yoga, through his books and his teaching, and he pioneered the use of props. It is the style we teach at Flametree, in Darwin and live online.
Supported relaxation, with a bolster under the legs and a folded blanket under the head. The props hold the body, so it can stop holding itself.
What is a yoga bolster?
A bolster is a long, firm cushion made for yoga. Some are rectangular and some are round, like a thick cylinder. It is not a soft pillow: it is firm enough to carry your weight without sinking away. The point of a bolster is to take the effort out of a pose, so the muscles can let go while the pose does its work.
Mr Iyengar’s great contribution was the systematic use of props: a wall, a chair, a block, a belt, a bolster, a few folded blankets. In our free ebook Cutting Stress With Yoga we put it this way: for a stressed body, the prop does the holding, so the nerves can let go. A prop is not a crutch. It is a teacher that lets you do a pose properly, and stay in it.
What is a yoga bolster used for?
Five uses cover most of what you will see in an Iyengar class.
The five jobs of a yoga bolster: lying over it, holding a leg, sitting tall, resting the head, and holding the knees in a twist.
1. Lying back over it, or lying with your legs on it
Resting your calves on a bolster takes the weight off the legs and the lower back, and a folded blanket under the head keeps the neck easy. It is the pose in the picture at the top of this page. It is a common way to finish a class.
2. Supporting a leg in a stretch
Reclining Big Toe Pose II. The raised leg rests on a bolster and a belt holds the foot, so the stretch can be held without gripping.
When a leg goes out to the side, a bolster under it gives it somewhere to rest, so the hip and inner thigh can lengthen without strain. Restorative poses use this a lot, because resting longer is what lets the body settle.
3. Sitting tall on it
Sitting on a bolster for breathing. The bolster lifts the hips, so the spine can rise and the chest can open.
A bolster under the hips raises them above the knees, which makes it easier to sit with a long spine for breathing or meditation. It is the usual seat for the slow breathing in vagus nerve exercises, and it suits anyone whose hips or hamstrings are tight enough to round the back when sitting on the floor.
4. Resting the head in a forward bend
Head To Knee Pose (Janu Sirsasana), forehead on a bolster on a chair. The head is held, so the front of the brain can quieten.
In a seated forward bend, the bolster holds the head, so you do not have to reach the floor to get the calming effect. The Iyengar tradition values these head-supported bends for a busy mind, and the bolster lets a stiff body have them too. The right height is whatever keeps the head calm, not how flexible you are.
5. Under the knees in a lying twist
A lying twist with the knees on a bolster. The prop lets the legs rest, so the spine turns gently.
In a lying twist, the bolster takes the weight of the legs so the spine can turn without effort. It is a gentle twist that suits tired backs, and it works for people who find a floor twist too much.
Do you need a yoga bolster?
No. For most poses where you would use a bolster, folded blankets do the job. They are easier to pack and store, they fold to the height you need, and they have no bulky edge that can feel uncomfortable when you lie over them. Bolsters are bulky to carry, and they can differ in how soft they are and how much they squash down over time. For yoga, a firm blanket is a reliable alternative.
That is why Flametree does not sell bolsters. We sell a blanket set instead: 3 blankets, 1 yoga block and a yoga pose poster for $119, with free air freight to your home anywhere in Australia. Allow up to three weeks for delivery. Each blanket is finely woven acrylic with edge binding, 200 cm by 150 cm, machine washable, and firm enough to stack. They can be stacked or rolled to make a bolster, as well as many other shapes.
If you are starting from scratch, our beginner yoga props pack gives you a foldable mat, two foam blocks, a belt and an eye cover for $79, with free shipping Australia-wide, and you can add the blankets at checkout.
How can you make a bolster at home?
Fold a blanket in half along its length, then roll it firmly from one end into a tight, even log. Stand it on a flat surface and press on it; it should hold your weight without folding in. For a flatter support, stack two or three folded blankets and square the edges. If the stack feels slippery, put a mat under it. A firm, tightly rolled blanket suits most of the poses above.
At home with online classes, our teachers also show you how to improvise with chairs, towels and walls. At Flametree studio classes in Darwin, props are supplied, so you can try a bolster or a blanket stack before you buy anything.
What should you look for in a bolster?
Firmness first. A bolster that squashes flat under your weight cannot hold you, and in a restful pose you want the same height at the end as at the start. After that, think about shape. Rectangular ones sit flat and steady when you lie over them. Round ones roll a little and give a bolder lift, so they suit sitting and some supported poses. Whichever you choose, check that it is firm and that you can keep it clean.
A seated twist, cross-legged on a round bolster. The lift under the hips makes it easier to sit up tall and turn.
Get the free ebook Cutting Stress With Yoga. New to Flametree, or away for 3 months or more? You get 2 free classes + 2 ebooks, only available via this offer. Already coming to class? You can still get the book.
Blocks are the other prop most beginners ask about. Our guide to yoga blocks shows what they are for and how many you need.
Questions people ask
What is a yoga bolster?
A long, firm cushion, rectangular or round, that holds part of your body up in a yoga pose so the muscles can let go.
What is a yoga bolster used for?
Lying back over it, resting the legs on it, supporting a leg in a stretch, sitting tall on it for breathing, resting the head in a forward bend, and holding the knees in a lying twist.
Do I need a yoga bolster?
No. Folded or rolled blankets do the same job for most poses, and studio classes in Darwin supply props. A bolster is a convenience, not a requirement.
Can I use blankets instead of a bolster?
Yes. Fold a blanket to the height you need, or roll it firmly. Flametree sells a set of 3 firm blankets with a block, because blankets pack and store more easily than a bolster and have no bulky edge.
Does Flametree sell yoga bolsters?
No. We sell a blanket set, 3 blankets plus a yoga block and poster, as our alternative, with free air freight Australia-wide.
What is the difference between a round and a rectangular bolster?
Round bolsters roll a little and give a bolder lift, so they suit sitting. Rectangular ones sit flat and steady for lying over. Either must be firm.
How firm should a yoga bolster be?
Firm enough to carry your weight without squashing flat. Softness and squash differ between bolsters, which is one reason we prefer firm blankets.
Where can I try yoga props in Darwin?
Flametree Yoga Studio teaches Iyengar yoga at Woolner and Coolalinga in Darwin and live online. Props are supplied in studio classes, and beginner classes show you how to use them.
Where to next
- New to yoga, or coming back? Start with our half price 10 class pass with 2 classes free, in Darwin or live online.
- For a workplace, team or group: book private yoga classes for groups, online, at a Flametree studio or at your venue.
- Want to see class times first? Look at the beginner timetable.
Flametree Yoga Studio, Darwin and live online. This article is general information, not medical advice.
Sources: Flametree product pages for the blanket set and props pack; the Cutting Stress With Yoga ebook (Mr Iyengar and props). No studies are cited on this page.
