Introduction
Finding true stillness in a fast-paced world can feel like a difficult task. Many practitioners find that even when they lie down on a mat, their bodies remain tense and their minds continue to race. This is where restorative yoga serves a vital purpose, offering a way to downshift the nervous system through fully supported postures. At Hugger Mugger, we believe that the right tools are essential for this process of letting go. This article will explore the most important props used in restorative practice, from firm bolsters to grounding sandbags, and explain how to use them effectively. By the end of this guide, you will understand how to choose the right equipment to support your body so you can experience the deep relaxation that a consistent restorative practice provides.
The Purpose of Props in Restorative Yoga
In most styles of yoga, we use props to help with alignment or to make a pose more accessible. In restorative yoga, the purpose shifts. Here, the goal is to provide enough support so that the body feels completely safe to release all muscular effort. When the physical body is fully supported, the brain receives a signal that it is safe to relax. This moves the practitioner from the sympathetic nervous system (fight or flight) into the parasympathetic nervous system (rest and digest).
A restorative practice typically involves holding poses for five to twenty minutes. Without proper support, holding a position for this long can cause strain or discomfort. Props act as a substitute for effort. Instead of your muscles holding you up, the prop takes the weight. This allows for a deeper level of relaxation that is rarely achieved in more active classes.
Quick Answer: Essential restorative yoga props include bolsters for torso support, blankets for padding and warmth, blocks for height, and eye pillows for sensory withdrawal. These tools allow the body to remain still for long periods, facilitating a deep release of the nervous system.
For a broader overview of how blocks, straps, blankets, bolsters, wedges, and sandbags support practice, explore our Yoga Prop Guide.
The Foundation: Choosing the Right Bolster
The bolster is the most recognizable tool in a restorative practice. A bolster is a firm, pillow-like prop designed to support the spine, torso, or legs in various postures. Unlike a standard bed pillow, a yoga bolster must be firm enough to maintain its shape under the weight of the body. We have been refining the design of our bolsters since 1986 to ensure they provide the lasting support teachers and students depend on.
Standard Bolster
The Standard Bolster is the most versatile shape for restorative yoga. Its wide, flat surface provides a stable base for the entire back or the chest. Because it is flat, it does not roll, making it ideal for poses like Supported Child’s Pose or a reclining heart opener. Many practitioners prefer a cotton cover for its soft, natural feel, while others choose microfiber for its durability and easy cleaning.
You can compare firm, flat options in our Standard Bolster collection.
Round Bolster
A Round Bolster is cylindrical and often used to open the chest or support the knees. The curved surface allows the shoulders to drop away more dramatically than a flat bolster. It is particularly effective when placed under the knees in Savasana (Corpse Pose) to help release tension in the lower back. If you are looking for a prop that mimics the natural curves of the body, the round shape is a classic choice.
See the available shapes in our Round Bolster collection.
Junior Bolster
For practitioners with a smaller frame or those who want a more portable option, the Junior Bolster is an excellent alternative. It offers the same firmness as the standard version but in a narrower and lighter design. This makes it useful for targeted support, such as placing it under the neck or using it as a spacer between the knees in side-lying positions.
Pranayama Bolster
The Pranayama Bolster is long and narrow, specifically designed to support the length of the spine for breathwork (pranayama). By lifting the spine while allowing the shoulders to fall toward the floor, it opens the chest and expands the lungs. This prop is a favorite for opening the heart without the bulk of a full-sized bolster.
If you are comparing shapes for restorative yoga or breathwork, the Yoga Bolster Guide can help you review the differences.
Key Takeaway: Choose a bolster based on your body size and the primary way you intend to use it. A flat bolster offers the most stability, while a round bolster provides a deeper stretch for the chest and front body.
The Versatility of Yoga Blankets
No restorative setup is complete without several yoga blankets. In this style of yoga, blankets are not just for staying warm; they are structural tools used to fine-tune your comfort. A high-quality cotton blanket or Mexican blanket can be folded or rolled to create custom levels of height and support.
Uses for blankets in restorative practice:
- Padding: Place a folded blanket over your mat to provide extra cushioning for the knees or hips.
- Neck Support: Roll the edge of a blanket to fill the space between your neck and the floor, maintaining the natural curve of the cervical spine.
- Weight: Placing a folded blanket over the pelvis or thighs provides a sense of grounding and security.
- Warmth: Because the body temperature drops during long periods of stillness, covering yourself with a blanket is essential for staying in a relaxed state.
Our yoga blankets offer options for folding, rolling, padding, and warmth throughout restorative practice.
Our recycled plaid blankets offer a firm weave that holds its shape when folded, which is crucial for maintaining consistent height during a twenty-minute pose. If a blanket is too soft or squishy, it will compress over time, causing your alignment to shift.
Using Blocks and Straps for Stability
While bolsters and blankets provide the primary support, blocks and straps act as stabilizers. In restorative yoga, these props help bring the floor closer to you, ensuring that no part of your body is left "hanging" in space.
Yoga Blocks
Foam Blocks are lightweight and soft, making them comfortable for resting the hands or feet. However, for supporting a heavy bolster, many practitioners prefer Cork Blocks. Cork is denser and provides a more stable foundation, ensuring that your bolster setup doesn't wobble or collapse.
Browse yoga blocks to compare foam and cork options for different types of support.
Yoga Straps
A yoga strap with a D-ring or cinch buckle is often used in restorative yoga to keep the legs or arms in place without effort. For example, in a reclining bound angle pose (Supta Baddha Konasana), a strap can be looped around the waist and feet to hold the legs in position. This prevents the hip flexors from engaging, allowing for a completely passive stretch.
Deepening Relaxation: Eye Pillows and Sandbags
The final layer of a restorative practice involves sensory withdrawal and grounding. These props help quiet the mind and settle the physical body.
Eye Pillows
An eye pillow is a small, weighted bag placed over the eyes during Savasana or other reclining poses. The gentle pressure on the eyelids sends a signal to the vagus nerve to lower the heart rate and initiate the relaxation response. We offer eye pillows filled with flaxseeds and optional lavender to provide both weight and a calming scent.
Sandbags
Sandbags are one of the most underrated tools in restorative yoga. They provide heavy, concentrated weight that helps ground the body. Placing a sandbag on the thighs in a seated fold or on the palms in Savasana helps anchor the practitioner to the earth. This sensation of being held is incredibly effective for people who struggle with anxiety or restlessness during practice.
Bottom line: While bolsters are the primary support, adding blankets, blocks, eye pillows, and sandbags creates a multi-layered experience of comfort that allows for total relaxation.
For more ideas about what a yoga bolster can do in restorative practice, read What Is a Yoga Bolster Used For?.
Essential Restorative Poses and Prop Setups
Understanding how to arrange your equipment is just as important as having the right tools. Here are three foundational restorative poses and how to set them up for maximum benefit.
Supported Child’s Pose (Salamba Balasana)
This pose is excellent for calming the nervous system and releasing the lower back. It provides a sense of "turning inward."
- Step 1: Place a Standard Bolster lengthwise on your mat.
- Step 2: Sit on your shins with your knees wide and big toes touching, pulling the end of the bolster in between your knees.
- Step 3: Fold forward over the bolster, resting your entire torso and one cheek on the surface.
- Step 4: Place a folded yoga blanket under your shins if your ankles feel strained.
- Step 5: Let your arms rest softly on the floor alongside the bolster.
Supported Reclining Bound Angle (Supta Baddha Konasana)
This is the ultimate "heart opener" and is often used to relieve stress and open the hips.
- Step 1: Place a bolster lengthwise. Put a yoga block under the far end of the bolster to create a slight incline.
- Step 2: Sit with your low back against the base of the bolster. Bring the soles of your feet together and let your knees fall open.
- Step 3: Place a folded blanket or a block under each outer thigh so the hips don't feel overstretched.
- Step 4: Recline back onto the bolster. Ensure your head is supported.
- Step 5: Place an eye pillow over your eyes and rest your arms by your sides.
Supported Savasana
Standard Savasana can sometimes cause lower back discomfort. A supported version ensures the spine is neutral.
- Step 1: Lie on your back and place a Round Bolster under your knees.
- Step 2: Place a thinly folded blanket under your head, making sure it reaches down to the tops of your shoulders.
- Step 3: Cover yourself with a large blanket to maintain body heat.
- Step 4: Place a sandbag across your pelvis for grounding.
- Step 5: Rest your arms at a 45-degree angle from your body with palms facing up.
Key Takeaway: Proper prop placement ensures that every joint is supported, allowing the muscles to go completely flaccid. If you feel any "pulling" or "stretching," add another blanket or block to fill the gap.
For another practical look at choosing between bolster shapes, read How to Choose a Yoga Bolster.
Building Your Home Restorative Kit
If you are new to restorative yoga, you don't need every prop immediately. You can start with the essentials and build your collection over time.
Prioritizing your purchases:
- The Bolster: This is the most difficult prop to replicate with household items. A firm, dedicated yoga bolster is the best first investment.
- Two Blankets: These provide the necessary padding and can be rolled up to act as mini-bolsters.
- Two Blocks: These are essential for creating height and stabilizing your bolster.
- An Eye Pillow: This is an affordable addition that significantly changes the quality of your Savasana.
If you are unsure which mat to use as a foundation for your restorative practice, our Tapas® Original mat offers a classic, non-slip surface that stays put while you arrange your props. For those who want more cushioning under their bolsters, the Tapas® Ultra provides extra thickness and length, which is helpful when you are spreading out blankets and blocks.
The Yoga Mat Guide can help you compare mat thicknesses and choose a suitable foundation for your setup.
Note: It may take a few sessions to find the exact prop height and placement that works for your unique anatomy. Listen to your body; if a pose feels like "work," you likely need more support.
Care and Longevity of Your Props
Restorative props are an investment in your well-being, and proper care ensures they last for years. Most of our bolsters come with removable covers. We recommend washing these in cold water and hanging them to dry to prevent shrinkage. For the inner stuffing, avoid getting it wet, as this can cause the cotton batting to clump or lose its firmness.
Blankets should be washed on a gentle cycle. Because high-quality yoga blankets have a specific weave, avoid using high heat in the dryer, which can break down the fibers over time. For foam and cork blocks, a simple wipe down with a damp cloth after practice is usually sufficient. Keeping your props clean and stored in a dry place will ensure they remain a reliable part of your practice for a long time.
For current cleaning and storage recommendations, use the Care and Cleaning Tips for Yoga Props and Care and Cleaning Tips for Bolsters and Cushions.
Conclusion
Restorative yoga is a powerful practice of surrender, but that surrender is only possible when the body feels completely supported. By utilizing bolsters, blankets, blocks, and weighted props, you create an environment where the mind can finally settle. We have been dedicated to crafting these essential tools since 1986, ensuring that every bolster and blanket provides the reliability you need to deepen your practice. Whether you are a teacher setting up a studio or a student creating a sanctuary at home, the right equipment makes all the difference in your journey toward stillness.
Action Steps for Your Practice:
- Assess your current equipment and identify which "gap" is preventing you from fully relaxing.
- Start with one high-quality bolster and two firm blankets.
- Experiment with different prop heights in a Supported Bridge or Child’s Pose.
- Take our Mat Quiz if you need a stable foundation to begin your restorative journey.
"The success of restorative yoga is not measured by how far you stretch, but by how deeply you let go."
To explore our full range of support tools, visit our bolsters and props collections or check out our Prop Guide to help you make the perfect choice for your home practice. Teachers setting up a studio can also explore our Teacher Program.
FAQ
What is the difference between a standard bolster and a round bolster?
A standard bolster has a wide, flat surface that provides a stable base, making it ideal for poses where you lie on your back or chest. A round bolster is cylindrical and follows the natural curves of the body, which many practitioners find helpful for supporting the knees or creating a deeper chest opening.
Can I use regular bed pillows instead of yoga bolsters?
While bed pillows provide some comfort, they are usually too soft to support the full weight of the body for long periods. Yoga bolsters are specifically designed with dense cotton batting or foam to maintain their shape, ensuring your spine and joints remain properly aligned throughout a restorative pose.
How many blankets do I really need for restorative yoga?
Most practitioners find that having at least two or three blankets is ideal. This allows you to use one for warmth, one for head support, and one or two more for padding under the knees or hips, providing a completely customized level of comfort.
Are cork blocks better than foam blocks for restorative practice?
It depends on how you use them. Foam blocks are softer and more comfortable if they are in direct contact with your body, but cork blocks are heavier and more stable, making them the better choice for supporting a bolster in inclined poses.
