Introduction
Many practitioners find themselves in a restorative yoga class, lying over a bolster or wrapped in blankets, and realize they have finally found a way to truly quiet the mind. Unlike active styles of yoga that focus on muscular engagement, restorative yoga is about the art of letting go. This practice relies heavily on support to encourage the body to release tension and the nervous system to settle. Choosing the right restorative yoga props is essential because the quality, firmness, and shape of your equipment directly impact your ability to relax. At Hugger Mugger, we have spent decades refining these tools to ensure they provide the reliable support needed for deep stillness. This guide covers the essential props you need, how to choose between different styles, and how to use them to create a sanctuary of calm in your own practice.
Quick Answer: Restorative yoga props include bolsters, blankets, blocks, straps, and eye pillows designed to fully support the body's weight. These tools allow the muscles to relax and the nervous system to shift into a state of rest by removing the need for physical effort during long-held poses.
Why Quality Support Matters in Restorative Yoga
In a typical restorative yoga practice, you might hold an asana (physical pose) for ten to twenty minutes. If a bolster is too soft, it will flatten over time, leaving your joints unsupported and causing your muscles to re-engage. If a blanket is too thin, it won't provide the elevation needed to keep your spine neutral.
The goal of using restorative yoga props is to fill the gaps between your body and the floor. When the floor "comes up" to meet you, your brain receives a signal that it is safe to relax. This shift from the sympathetic nervous system (fight or flight) to the parasympathetic nervous system (rest and digest) is the heart of the practice. High-quality props are designed to maintain their integrity through these long holds, providing a consistent foundation that doesn't shift or compress.
For a closer look at firmness, shape, and restorative support, read our guide to choosing a yoga bolster.
The Essential Restorative Yoga Props
While you can certainly start with what you have at home, dedicated yoga props are engineered for specific densities and dimensions that household items often lack. Here are the core components of a well-equipped restorative practice.
Yoga Bolsters
The bolster is the workhorse of restorative yoga. It is a large, firm pillow that supports the torso, legs, or hips. Because it carries most of your weight in many poses, the internal filling is critical. We offer several shapes to suit different body types and practice goals.
- Standard Bolster: This is our flagship product and the most versatile choice for most practitioners. It features a wide, flat surface that is incredibly stable. It is perfect for supported forward folds or placed under the knees in Savasana (corpse pose, the final relaxation pose of a session).
- Round Bolster: Cylindrical in shape, this bolster is excellent for opening the chest or supporting the natural curve of the spine. Many practitioners find the Round Bolster particularly helpful for deep hip opening or as a tool to elevate the legs.
- Pranayama Bolster: Longer and thinner than a standard bolster, this prop is designed specifically for pranayama (breathwork). It is typically placed along the length of the spine to gently open the ribcage without overstretching the shoulders.
- Junior Bolster: A slightly smaller and lighter version of the standard shape, this is a great option for practitioners with smaller frames or for those who need a portable support for travel.
Explore the full bolster collection to compare standard, round, pranayama, and junior options.
Yoga Blankets
A yoga blanket is perhaps the most versatile prop in your kit. Unlike a standard throw blanket, a yoga blanket is woven to be dense and firm. It can be folded into various heights to provide precise padding, rolled into a neck support, or draped over the body for warmth.
In restorative yoga, blankets are often used to pad the head, support the ankles, or add a slight elevation to the hips. We offer cotton blankets, Mexican blankets, and recycled plaid blankets, each providing a different level of thickness and texture.
You can compare folding, padding, and warmth options in our yoga blanket collection.
Yoga Blocks
While often associated with reaching the floor in standing poses, blocks are essential in restorative yoga for creating "scaffolding" for other props. For example, placing two blocks under a bolster creates a ramp for a supported incline.
- Foam Blocks: These are lightweight and have a slight "give," making them comfortable for direct contact with the body, such as under the head or hands.
- Cork Blocks: These are much heavier and firmer. They provide unmatched stability when you need to support the weight of a bolster and a person's entire torso.
Browse yoga blocks when you need to compare softer foam support with firmer block options.
Yoga Straps
In restorative yoga, a strap is not usually used for stretching. Instead, it is used for "containment." For example, a strap can be looped around the outer thighs to keep the legs from splaying outward in a reclined pose. This allows the hip flexors to fully relax because the strap is doing the work of holding the legs in place.
A selection of yoga straps can help you create supported positions without relying on muscular effort.
Eye Pillows and Sandbags
These props add the element of weight, which can be deeply grounding. An eye pillow provides gentle pressure over the eyelids, which can help calm the optic nerve and signal the brain to downregulate. Sandbags are used on the thighs, abdomen, or hands to provide a sense of "earthing" and security, helping the practitioner feel more connected to the floor.
Choose an eye pillow when you want to block out light during Savasana or supported poses.
Sandbags can add a different kind of weighted support to restorative setups. See the available yoga sandbags for options suited to this type of practice.
Key Takeaway: The "big three" props for restorative yoga are a firm bolster, two dense blankets, and two blocks. These allow you to perform nearly every standard restorative sequence with full support.
Comparing Bolster Shapes and Their Uses
Choosing the right bolster is the biggest decision for most restorative practitioners. Use the table below to determine which shape fits your specific needs.
| Bolster Type | Best Use Case | Primary Benefit |
|---|---|---|
| Standard Bolster | General restorative, forward folds | Maximum stability and flat surface area |
| Round Bolster | Heart opening, hip opening | Mimics natural body curves; deep support |
| Pranayama Bolster | Breathwork, chest expansion | Targeted spinal support without bulk |
| Junior Bolster | Travel, smaller frames | Lighter weight and easier to maneuver |
For additional guidance on comparing bolster shapes, read Firm and Soft: The Perfect Yoga Bolster.
How to Use Props in Common Restorative Poses
Understanding how to arrange your restorative yoga props can change your entire experience of a pose. Here are step-by-step instructions for three foundational shapes.
Supported Child’s Pose (Balasana)
This pose is excellent for quietening the mind and releasing the lower back.
- Step 1: Position your bolster. Place a Standard Bolster lengthwise in the center of your mat.
- Step 2: Sit with knees wide. Sit on your heels and bring your knees to the long edges of the bolster.
- Step 3: Add blanket support. If your hips don't touch your heels, place a folded blanket between your calves and thighs.
- Step 4: Lower onto the bolster. Fold forward, resting your entire torso and one cheek on the bolster. Let your arms relax by your sides.
- Step 5: Switch sides. Halfway through your hold, gently turn your head to the opposite side to keep the neck balanced.
Supported Heart Opener
This pose helps counteract the "slouching" posture many of us adopt at desks or over phones.
- Step 1: Create an incline. Place one block on its medium height and another on its lowest height about six inches apart. Lay a Standard Bolster or Round Bolster over the blocks to create a ramp.
- Step 2: Sit at the base. Sit on the floor with your lower back touching the base of the bolster.
- Step 3: Recline. Slowly lie back onto the bolster, ensuring your head is fully supported at the top.
- Step 4: Support the arms. If your hands feel like they are "hanging," place a folded blanket under each forearm so the shoulders can fully relax.
- Step 5: Eye pillow placement. Place an eye pillow over your eyes to block out light and encourage deeper internal focus.
Legs Up the Wall (Viparita Karani)
A favorite for many practitioners, this pose is known for its ability to soothe tired legs and support circulation.
- Step 1: Set up your base. Place a folded blanket or a bolster about 3-5 inches away from a wall.
- Step 2: Get into position. Sit sideways against the wall, then swing your legs up while rolling onto your back.
- Step 3: Adjust your hips. Your sacrum (the flat bone at the base of your spine) should be resting on the blanket or bolster, with your sit-bones "dropping" into the space between the prop and the wall.
- Step 4: Add weight. If you have a sandbag, you can place it on the soles of your feet (with care) or across your lower abdomen for extra grounding.
Note: If you feel any tingling or "pins and needles" in your legs during Viparita Karani, simply bend your knees and bring your feet flat against the wall for a few moments or slide further away from the wall.
For more ideas on arranging supportive tools, see Quick Tips for Using Yoga Props.
Selecting the Right Materials
When investing in restorative yoga props, material choice impacts both comfort and longevity.
Cotton vs. Microfiber Covers
Most bolsters come in either cotton or microfiber. Cotton is a classic, breathable choice that feels natural against the skin. Microfiber is often exceptionally soft to the touch and can be more resistant to lint. For studio owners or those concerned with hygiene, we also offer an EZ Clean cover option that can be wiped down quickly between uses.
Foam vs. Cork for Stability
If you are using blocks primarily to support your bolster, cork is often the better choice due to its weight and lack of compression. However, if you are placing blocks under your knees or hands, the softer feel of foam blocks—like our Marbled Foam Blocks—is often more comfortable for sensitive joints.
Weighted Props
When choosing an eye pillow, consider the filling. Flaxseed is a common choice because it conforms to the shape of the face perfectly. Some eye pillows also include dried lavender for a subtle, soothing scent. For sandbags, ensure the outer cover is durable and the inner liner is secure to prevent leaks.
Bottom line: Your choice of props should reflect your primary practice goals; prioritize a firm Standard Bolster for general support and dense blankets for versatile padding.
Building Your Home Restorative Kit
Starting a home restorative practice does not require buying every prop at once. You can build your collection over time.
- Start with a Bolster: This is the one prop that is hardest to replicate with household items. A firm, professional-grade bolster is the foundation of the practice.
- Add Two Blankets: These will immediately expand the number of poses you can do comfortably.
- Get a Pair of Blocks: These are essential for creating the heights and inclines needed for advanced restorative shapes.
- Finish with "The Extras": Eye pillows and straps are the finishing touches that help you reach a deeper level of stillness.
If you are unsure where to begin, take our Mat Quiz to help determine the best foundation for your practice, and consult our Yoga Prop Guide for deeper insights into the specific technical details of each tool.
Care and Maintenance of Your Props
To ensure your restorative yoga props last for years, proper care is necessary.
- Bolsters: Most bolster covers are removable and machine washable. Use a cold, gentle cycle and hang them to dry to prevent shrinking. Never wash the inner stuffing (the "core") of the bolster.
- Blankets: Cotton and Mexican blankets should be washed in cold water and tumbled dry on low or hung to dry. They may become softer with each wash.
- Blocks: Simply wipe foam or cork blocks down with a damp cloth and a mild soap. Avoid soaking them, especially cork, as it is a natural, porous material.
- Eye Pillows: Only wash the removable outer cover. Keep the inner pouch dry, as the seeds or herbs inside will be ruined if they get wet.
Realistic Expectations for Your Practice
It is important to remember that restorative yoga is a skill that takes time to develop. On your first few tries, you might feel restless or find that your "perfect" setup still needs adjustment. This is completely normal. Many practitioners find that it takes five to ten minutes in a single pose just for the brain to stop "planning" and start resting.
Results vary depending on your practice style and your current stress levels. Some days you might feel an immediate release, while other days you might just feel like you’re "lying on the floor." Both experiences are valuable. Listen to your body and don't be afraid to adjust your props mid-pose if something feels distracting or uncomfortable.
Read Restorative Yoga: The Ultimate Gift for Mom for another perspective on building a fully supported practice.
Conclusion
Restorative yoga props are the silent partners in your journey toward relaxation. By providing firm, reliable support, they allow you to step away from the effort of daily life and into a space of deep, healing quiet. Whether you are using a Standard Bolster to support a weary back or a weighted sandbag to ground your nervous system, the quality of your tools matters. We have been supporting practitioners with high-quality equipment since 1986, and we remain committed to providing the tools that help you sustain a lifelong practice.
- Invest in a firm bolster as your primary support tool.
- Use blankets and blocks to customize your setup for your unique body.
- Allow yourself the time and space to settle into the stillness of each pose.
"The success of a restorative practice is not measured by how deep you go into a pose, but by how much you are able to let go while you are there."
To find the perfect setup for your home sanctuary, explore our full collection of bolsters or take our Mat Quiz to find the right foundation for your journey.
FAQ
Is a bolster necessary for restorative yoga?
While you can use rolled-up bed pillows or firm cushions, a dedicated yoga bolster is designed with a specific density that won't flatten under the weight of your body. Most practitioners find that a professional bolster provides significantly more reliable support, which is crucial for the long holds required in restorative asana.
What is the difference between a cotton and a Mexican blanket?
Cotton blankets are typically more dense and slightly heavier, providing very stable support when folded. Mexican blankets are often a bit thicker and softer, making them excellent for providing warmth or cushioning for joints like the knees and elbows.
How many blocks do I need for a restorative practice?
A pair of two blocks is the standard recommendation for most restorative sequences. This allows you to support both sides of the body equally (such as under both knees) or to create a stable, symmetrical ramp for your bolster in reclining poses.
Can I use a regular pillow instead of a bolster?
Regular pillows are usually designed for the head and are too soft to support the weight of the torso or hips during a 20-minute restorative hold. If you must use household items, stack several firm pillows and wrap them tightly in a large towel to create a more stable, bolster-like shape.
