Introduction
Finding true relaxation is often more difficult than it sounds. You might lie down for a restorative practice only to find your lower back feels strained or your shoulders won't quite settle. This happens when the body is fighting gravity instead of leaning into support. Restorative yoga uses specific tools to create a sense of safety and stillness, allowing the nervous system to shift into a state of rest. Since 1986, Hugger Mugger has developed high-quality props designed to provide this essential stability. This guide covers the primary tools used in restorative practice, from firm bolsters to weighted sandbags, and explains exactly how to position them. By the end of this article, you will understand how to choose and use the right equipment to support a deeply nourishing home practice.
Why Props Matter in Restorative Yoga
Restorative yoga is a practice of non-doing that relies entirely on external support. Unlike active styles where your muscles provide the structure, this style asks your props to hold your weight. When a joint is fully supported, the surrounding muscles receive a signal that they can finally stop contracting. This physiological shift is what makes the practice so effective for managing stress and physical fatigue.
Many practitioners find that without the right height or density, they spend the entire pose fidgeting or feeling a "pull" in their connective tissue. Props bridge the gap between your body and the floor. They eliminate the need for flexibility or strength to hold a shape. Instead, they provide a firm foundation that mimics the feeling of being cradled.
Quick Answer: Restorative yoga props like bolsters, blankets, and blocks provide the firm support necessary for the body to relax completely. They work by filling the space between the body and the floor, allowing the nervous system to shift from "fight or flight" into a "rest and digest" state.
The Essential Restorative Prop: The Bolster
The bolster is the foundational tool of any restorative practice. It is essentially a firm, heavy pillow designed to maintain its shape under the weight of the body. While a standard bed pillow will compress and flatten over time, a high-quality yoga bolster remains supportive for years. We offer several shapes to accommodate different body types and practice goals.
The Standard Bolster
The Standard Bolster is our most popular choice for restorative yoga. Its flat surface provides a stable base that won't roll or wobble. This makes it ideal for poses where you lie your entire torso on the prop, such as a supported forward fold. It is firm enough to lift the hips in a supported bridge pose yet soft enough to be comfortable for long holds.
The Round Bolster
The Round Bolster has a cylindrical shape that naturally fits the curves of the body. It is often used to open the chest or to support the knees in Savasana (Corpse Pose). Because it is slightly taller than a flat bolster, it provides more lift. Many practitioners prefer this shape for hip-opening poses where they need a little more height to feel comfortable.
The Junior and Pranayama Bolsters
Smaller bolsters serve specific needs for alignment and breathwork. The Junior Bolster is a lighter, more compact version of the standard shape, making it excellent for practitioners with smaller frames. The Pranayama Bolster is long and narrow. It is designed to be placed along the length of the spine to open the chest without overstretching the shoulders.
Key Takeaway: Choose a Standard Bolster for maximum stability and a Round Bolster if you prefer a deeper opening or more height under the knees.
Building Comfort with Yoga Blankets
Yoga blankets are perhaps the most versatile prop in your kit. Unlike a regular throw blanket, a yoga blanket is made from a dense weave—usually cotton or a blend—that allows it to be folded into very specific heights. In restorative yoga, blankets provide padding, warmth, and subtle height adjustments.
A Cotton Blanket or a Mexican Blanket can be rolled into a neck support or folded into a flat "book" shape. This flat fold is often placed under the head to keep the neck neutral. You can also use a folded blanket to fill small gaps, such as the space between your ankles and the floor in a kneeling position. The yoga blanket collection offers options for building this kind of flexible support system.
Weight and warmth are also critical factors for relaxation. Placing a heavy Recycled Plaid Blanket over your torso during a long hold provides a grounding sensation. This gentle pressure can help quiet a busy mind. Because your body temperature drops when you are still, keeping a blanket nearby ensures you don't get chilled during a 20-minute Savasana.
- Fold blankets into a "taco" roll for neck or knee support.
- Stack two flat blankets for a softer alternative to a block.
- Drape a blanket over the entire body for warmth and grounding.
- Use a folded blanket as a seat to tilt the pelvis forward in seated poses.
Stability and Lift with Yoga Blocks
Yoga blocks are primarily used to bring the floor closer to you. In restorative yoga, they often act as a "shelf" for other props. For example, you might place one block on its medium height and another on its lowest height to create a ramp for your bolster. Our yoga blocks collection includes options for different preferences.
Foam Blocks
Foam Blocks are lightweight and have a slight "give" to them. These are excellent for supporting the limbs, such as placing them under the knees or thighs in Supta Baddha Konasana (Reclined Bound Angle Pose). They are soft against the skin, which is a priority during long restorative holds.
Cork Blocks
Cork Blocks are much heavier and provide a solid, unyielding foundation. If you are using blocks to support the weight of a bolster and your entire torso, the stability of cork is unmatched. They will not slip or compress, ensuring your setup remains safe for the duration of the pose.
Gentle Grounding with Sandbags and Eye Pillows
Weight plays a significant role in calming the nervous system. Sandbags are weighted props, usually between 7 and 10 pounds, that provide a grounding force. Placing a sandbag on the thighs or the sacrum helps the body feel "anchored" to the earth. You can compare options in our sandbag collection.
Eye Pillows are the finishing touch for deep relaxation. These small, weighted pillows sit over the eyes to block out light and apply very gentle pressure to the eyelids. This pressure can stimulate the vagus nerve, which helps the heart rate slow down. Many of our eye pillows are filled with flaxseed and organic lavender, adding a subtle aromatherapy element to your rest. Browse the eye pillow collection when you are ready to complete your setup.
Key Takeaway: Use blocks for structural height, sandbags for physical grounding, and eye pillows to signal the brain that it is time to rest.
How to Use These Props in Key Restorative Poses
The key to a successful restorative pose is the setup. You should feel 100% supported before you start your timer. If you feel even a tiny bit of strain, adjust your props. It may take a few sessions to find the perfect arrangement for your specific proportions. For more ideas, read how to choose the right yoga bolster.
Supported Child’s Pose (Balasana)
This pose is deeply comforting and helps quiet the senses. Place a Standard Bolster lengthwise on your mat. Sit on your heels with your knees wide and pull the bolster in toward your inner thighs. Fold forward and rest your entire torso and one cheek on the bolster.
Note: If your hips don't reach your heels, place a folded Cotton Blanket between your calves and your thighs to reduce pressure on the knees.
Supported Heart Opener
This pose gently reverses the "hunching" caused by daily desk work. You can create a "ramp" using two blocks. Place one block at the highest height and one at the medium height. Lay your bolster across the blocks so it slants upward. Sit with your lower back against the base of the bolster and lie back. Your head should be supported at the highest point.
Reclined Bound Angle Pose (Supta Baddha Konasana)
This is a classic restorative pose for opening the hips and chest. Using the ramp setup described above, sit at the base of the bolster. Bring the soles of your feet together and let your knees fall open. Place a Foam Block or a folded blanket under each knee so the inner thighs can relax completely without overstretching.
Supported Savasana
The final resting pose is enhanced by a few simple prop additions. Place a Round Bolster under your knees to release the lower back. Use a flat-folded blanket as a pillow for your head, making sure the edge of the blanket touches the tops of your shoulders. Finally, place an eye pillow over your eyes and drape a blanket over your body.
Bottom line: Proper prop placement allows your body to reach a state of "effortless effort," where the equipment does all the work of holding you up.
Choosing the Right Props for Your Home Practice
If you are just starting your restorative journey, you don't need every prop at once. Start with the essentials and build your kit over time. A high-quality mat is the foundation. For restorative work, a mat with good cushioning is helpful, though grip is less of a priority than in an active class. Our Yoga Prop Guide can help you compare the options as your setup grows.
Our Tapas Original mat is a classic choice for any style of practice. If you prefer natural materials, the Para Rubber Yoga Mat offers excellent density. For those looking for an eco-conscious option, the Tapas ECO mat is made with up to 50% recycled materials and is OEKO-TEX certified.
Once you have your mat, prioritize a bolster and two blankets. These three items alone allow you to perform nearly every restorative pose. As your practice deepens, you can add blocks, a strap, and a sandbag to refine your comfort.
Steps for Building Your Kit:
- Select a Mat: Choose based on your preference for cushioning or material.
- Pick Your Bolster: A Standard Bolster is the most versatile starting point.
- Add Two Blankets: Dense cotton blankets are best for folding and weight.
- Include Two Blocks: Foam is great for comfort; cork is best for stability.
- Finish with an Eye Pillow: This is the most affordable way to deepen your relaxation.
Caring for Your Restorative Props
High-quality props are an investment in your well-being. To keep them in top condition, it is important to follow specific care instructions. Most of our bolsters come with removable covers that can be machine-washed. We recommend washing the covers in cold water on a gentle cycle and hanging them to air dry to prevent shrinking.
Blankets should also be washed in cold water. Avoid using high heat in the dryer, as this can make the fibers brittle over time. Blocks and mats can usually be wiped down with a damp cloth and a mild soap. For your mat, using a dedicated mat wash can help maintain its surface and keep it smelling fresh.
Note: Never submerge your bolsters or blocks in water. Only clean the removable covers or wipe the surfaces.
Conclusion
Restorative yoga is an act of self-care that requires the right tools to be effective. By using bolsters, blankets, and blocks, you create a physical environment where your body feels safe enough to let go. Whether you are using a Standard Bolster to support your spine or an eye pillow to quiet your mind, these props serve as a bridge to deeper relaxation. We have been dedicated to crafting these essential tools since 1986, ensuring that every practitioner has access to the support they need. Your practice is a personal journey, and the right equipment can make all the difference in how you feel on and off the mat.
- Props allow the body to relax by providing total physical support.
- A bolster is the most critical tool for restorative yoga.
- Blankets offer versatility through padding, warmth, and weight.
- Proper setup is essential to prevent strain during long holds.
"The goal of restorative yoga is not to stretch, but to be supported. When the body feels safe, the mind follows."
To find the perfect items for your setup, explore our full collection of bolsters or use our Prop Guide to compare different options.
FAQ
Is a bolster necessary for restorative yoga?
While you can use stacked bed pillows in a pinch, a dedicated yoga bolster is highly recommended because it is specifically designed to be firm and hold its shape. Bed pillows are often too soft and will compress under your weight, which can lead to a lack of support and potential strain in your joints during long holds. You can browse the full bolster collection to compare shapes and sizes.
What is the difference between foam and cork blocks in restorative practice?
Foam blocks are softer and more comfortable when placed directly against the body, such as under the knees or hands. Cork blocks are much heavier and more stable, making them the better choice for building "ramps" or supporting the weight of a bolster and a person simultaneously.
How many blankets do I need for a home restorative practice?
Most practitioners find that having at least two or three blankets is ideal. This allows you to use one for head support, one for padding under the knees or ankles, and one to cover your body for warmth and grounding.
Can I do restorative yoga on a regular yoga mat?
Yes, you can use any standard yoga mat for restorative yoga, but you may prefer one with more cushioning. Since you will be holding poses for 10 to 20 minutes, a thicker mat like our Tapas Ultra or a natural rubber mat can provide a more comfortable foundation for your props and your body.
