Introduction
If you have ever reached the end of a long week feeling physically drained and mentally overstimulated, you know that a vigorous workout is not always what the body needs. Sometimes, the most productive thing you can do is lie down and be still. This is the heart of restorative yoga, a practice where we use specific tools to provide total support for the body. At Hugger Mugger, we have spent nearly four decades crafting the equipment that makes this deep relaxation possible. This guide will help you identify the best yoga props for restorative yoga, explaining why each piece matters and how to choose the right versions for your home practice. Our goal is to help you build a sanctuary of support so you can experience the profound physical and nervous system benefits of conscious rest.
Why Props are Essential for Restorative Yoga
In many styles of yoga, props like blocks and straps are used to help you reach a pose or deepen a stretch. In restorative yoga, the philosophy changes. Here, props are used to completely support your weight so your muscles can release and your nervous system can shift from a state of "fight or flight" to "rest and digest."
Restorative yoga consists of long-held asanas (yoga poses) that typically last anywhere from five to twenty minutes. Without proper equipment, holding a pose for this long could lead to strain or discomfort. When the body feels 100% supported, it sends a signal to the brain that it is safe to let go. This is why the quality, firmness, and shape of your props are so important. If a bolster is too soft and collapses, your body has to work to stay in the pose. If a blanket is too thin, you may feel the hard floor beneath you. Choosing high-quality, practice-tested tools ensures that your practice remains focused on ease rather than adjustment.
For a broader look at supported practice, read our guide to restorative yoga.
The Foundation: Choosing the Right Bolster
The bolster is the undisputed MVP of restorative yoga. It is a large, firm pillow designed to support the spine, torso, or legs. Unlike a standard bed pillow, a yoga bolster is specifically engineered to hold its shape under the weight of the body. We offer several varieties, and choosing the right one depends on your body type and the specific poses you enjoy. Our Yoga Bolster Guide can help you compare the different shapes and uses.
Standard Bolster
Our Standard Yoga Bolster is the most popular choice for restorative practices worldwide. It features a flat top and bottom, which provides a stable surface that won't roll or wobble as you settle into a pose. This stability is crucial for poses like Supta Baddha Konasana (Reclined Bound Angle Pose), where the bolster supports the entire length of your spine.
- Best For: All-around support, spinal extension, and seated elevation.
- Key Detail: Its firm foam core is wrapped in cotton batting, ensuring it stays supportive for years without flattening.
Round Bolster
The Round Bolster collection is cylindrical and slightly taller than the standard version. Its curved shape is excellent for fitting into the natural curves of the body, such as under the knees or in the small of the back. Many practitioners find the Round Bolster more effective for opening the chest or creating a deep curve in the spine during supported backbends.
- Best For: Under-knee support, hip opening, and chest expansion.
- Key Detail: The cylindrical shape mimics the natural contours of the legs and spine.
Junior and Pranayama Bolsters
For those with smaller frames or limited space, the Junior Bolster offers the same firm support as the standard version but in a more compact size. It is also a favorite for traveling practitioners.
The Pranayama Bolster is a specialized tool. "Pranayama" refers to yogic breathing techniques. This bolster is long and narrow, designed specifically to sit right between the shoulder blades. This lifts the heart and opens the lungs, making it easier to take deep, full breaths without the bolster getting in the way of the shoulders.
Key Takeaway: Choose a Standard Bolster for maximum stability and versatility. Choose a Round Bolster if you prefer a deeper opening in the chest and more natural support under the knees.
For more ideas on supported setups, explore three ways to use a Standard Bolster.
The Versatility of Yoga Blankets
If the bolster is the foundation, the yoga blanket is the "utility player." In a typical restorative session, you might use three or four blankets simultaneously. They provide warmth, padding, and subtle height adjustments that a firm bolster or block cannot provide.
Mexican and Cotton Yoga Blankets
Mexican blankets are a staple in most studios. They are made from a thick, durable weave that holds its shape when folded or rolled. You can fold them into a "blanket stack" to provide extra height for seated poses or roll them into a "neck roll" to support the cervical spine during Savasana (corpse pose, or the final relaxation pose).
Our Yoga Blanket collection includes options for warmth, padding, and support. Our Cotton Yoga Blankets offer a denser, firmer feel. They are excellent for providing a stable base when you need a little more height than a single fold provides. For those looking for an eco-friendly option, we also provide Recycled Plaid Blankets that offer excellent warmth and support.
How to Use Blankets for Support
- Warmth: Restorative yoga is a "cold" practice. Because you are not moving, your body temperature will drop. Draping a blanket over your entire body helps keep the muscles warm and the nervous system calm.
- Padding: Use a blanket to cushion the knees, ankles, or elbows if the floor feels too hard.
- Filling Gaps: The goal of restorative yoga is to leave no part of the body hanging in space. If there is a gap between your neck and the mat, or your hand and the floor, a folded blanket fills that space perfectly.
Note: When folding blankets for restorative yoga, try to keep the folds neat and flat. Lumps or uneven edges can create pressure points that become distracting during a long hold.
Stability with Yoga Blocks
While blocks are often associated with standing poses, they are essential in restorative yoga for creating "prop structures." A block can be placed under one end of a bolster to create a ramp, or under the hands and feet to bring the floor closer to you.
Our Yoga Block collection includes foam and cork options for different support needs.
Foam vs. Cork Blocks
- Foam Blocks: These are lightweight and have a slight "give" to them. In restorative yoga, foam blocks are often preferred because they are softer against the skin. If you are resting your head or a joint on a block, foam feels much more forgiving.
- Cork Blocks: These are heavier and much firmer. They are excellent for creating a stable base for a "bolster ramp." If you are a larger practitioner or if you find that foam blocks feel unstable, cork is the way to go.
Bottom line: Foam blocks offer a softer touch for direct body contact, while cork blocks provide the ultimate stability for supporting other props.
Deepening Relaxation: Sandbags and Eye Pillows
Once you have the primary supports in place, you can add "accessory props" to take the relaxation even deeper. These tools use weight and sensory deprivation to quiet the mind.
Weighted Sandbags
A sandbag might seem counterintuitive for relaxation, but the gentle pressure of a 10-pound bag can be incredibly grounding. Placing a sandbag on the thighs in a reclined pose or on the sacrum during a prone (face-down) pose helps the muscles settle and encourages a sense of security. Hugger Mugger sandbags are designed with a leak-proof inner liner and a durable outer cover, making them a reliable tool for home or studio use.
Eye Pillows and Silk Covers
The eyes are a primary source of sensory input. By placing a lightly weighted eye pillow over the eyes, you block out light and apply gentle pressure to the vagus nerve, which helps trigger the relaxation response. Many practitioners find that an eye pillow filled with flaxseed or lavender provides the perfect "finishing touch" to a restorative sequence.
Our Eye Pillow collection offers options for adding comfort to Savasana and other quiet practices.
Straps and Wedges: Fine-Tuning the Pose
Straps and wedges are often overlooked in restorative yoga, but they play a vital role in joint health and physical security. Our Yoga Prop Guide offers additional guidance on choosing and using these tools.
- Yoga Straps: In a pose like Supta Baddha Konasana, you can loop a strap around your waist and feet to keep the legs from sliding away as you relax. This allows the hip flexors to fully release because they don't have to "hold" the legs in place.
- Wedges: If you have wrist sensitivity, a foam wedge can be placed under the heels of the hands in supported weight-bearing poses. They are also useful for supporting the heels if they don't quite reach the floor in certain configurations.
Building Your Restorative Kit
If you are just starting your restorative journey, you don't need to buy everything at once. You can build your kit in stages based on your needs.
The Essential Starter Kit
- 1 Standard Bolster
- 2 Yoga Blankets (Mexican or Cotton)
- 2 Foam Blocks (4-inch thickness is generally most versatile)
The Advanced Restorative Setup
- 1 Standard Bolster
- 1 Round Bolster
- 4 Yoga Blankets
- 2 Cork Blocks
- 1 Sandbag
- 1 Eye Pillow
- 1 Yoga Strap
Note: If you are unsure which mat to pair with these props, our Tapas Original mat has been a teacher favorite since 1986. It provides a non-slip surface that keeps your prop structures from sliding during your practice.
Three Essential Restorative Poses and Their Setups
To see these props in action, let’s look at three classic restorative poses.
1. Supported Reclined Bound Angle (Supta Baddha Konasana)
This is the "Queen" of restorative poses. It opens the hips and the chest simultaneously.
- Step 1: Place a Standard Bolster lengthwise on your mat.
- Step 2: Sit with your sacrum (the base of your spine) touching the short end of the bolster.
- Step 3: Bring the soles of your feet together and let your knees drop open.
- Step 4: Place a block or a folded blanket under each outer thigh so the legs feel completely supported.
- Step 5: Lie back onto the bolster. Ensure your head is supported. If your head tilts back, place a folded blanket under it like a pillow.
2. Supported Bridge Pose (Setu Bandha Sarvangasana)
This pose is wonderful for relieving lower back tension and gently opening the front of the body.
- Step 1: Lie on your back with your knees bent and feet flat on the floor.
- Step 2: Lift your hips and slide a block or a Junior Bolster under your sacrum.
- Step 3: Rest your pelvis on the prop. Make sure the prop is under the bone of the pelvis, not the soft tissue of the lower back.
- Step 4: You can keep your knees bent or extend your legs long for a deeper hip flexor stretch.
3. Instant Maui (Legs Up the Wall Variation)
This is a gentle inversion that many practitioners find helpful for soothing tired legs and promoting circulation.
- Step 1: Place a bolster or a stack of two folded blankets a few inches away from a wall.
- Step 2: Sit sideways on the prop and swing your legs up the wall as you roll onto your back.
- Step 3: Your hips should be elevated by the bolster, and your sit-bones should be "dropping" into the space between the bolster and the wall.
- Step 4: Place an eye pillow over your eyes and rest your arms by your sides.
Prop Care and Longevity
Because restorative props are often made of soft materials like cotton and foam, they require a little care to stay in top shape. For more detailed guidance, see our Care & Cleaning Tips for Bolsters & Cushions.
- Bolster Covers: Most of our bolsters come with removable covers. We recommend washing them in cold water and hanging them to dry to prevent shrinking. For high-traffic areas or studios, our EZ Clean covers can be wiped down with a damp cloth.
- Blankets: Mexican and Cotton blankets should be washed on a gentle cycle. To keep them plush and supportive, avoid high heat in the dryer.
- Blocks: Foam and cork blocks can be wiped down with a mild soap and water solution or a dedicated mat wash.
Our Care & Cleaning Tips for Yoga Props also cover blocks, straps, wedges, and sandbags.
Conclusion
Choosing the best yoga props for restorative yoga is about more than just comfort; it is about creating the conditions for your body to truly heal. Whether you are using a Standard Bolster to support your spine or a weighted sandbag to ground your nervous system, each tool serves a specific purpose in the journey toward stillness.
At Hugger Mugger, we have been supporting this journey since 1986. We believe that when you have equipment you can trust, you can stop worrying about your setup and start focusing on your breath.
Next Steps for Your Practice:
- Explore our full collection of Standard and Round Bolsters.
- Take our Mat Quiz to find the perfect foundation for your restorative setup.
- Browse our Yoga Blankets to find the right weight and material for your home sanctuary.
"The success of restorative yoga is measured not by how deep you go into a stretch, but by how deeply you are able to let go."
FAQ
What is the most important prop for a beginner in restorative yoga?
If you can only start with one prop, the Standard Bolster is the most versatile choice. It provides a stable, firm surface for the majority of restorative poses and can double as a seat for meditation or a support for your legs. Most practitioners find that adding a bolster immediately transforms their ability to relax.
Can I use regular bed pillows instead of yoga bolsters?
While bed pillows are soft and comfortable, they usually lack the density and firmness required for restorative yoga. A bed pillow will often flatten or "bottom out" under the weight of your torso, which means your muscles have to stay engaged to support your structure. A dedicated yoga bolster is designed to maintain its shape, providing the consistent support needed for long-held poses.
How many blankets do I really need for a home practice?
For a fully supported practice, we usually recommend having at least two to four blankets. This allows you to have one for warmth, one or two for padding under your joints, and one to fold or roll for specific neck or head support. If you are starting small, two thick Mexican blankets are a great beginning.
Should I choose foam or cork blocks for restorative yoga?
For most restorative applications, foam blocks are the better choice because they are softer and lighter. They feel more comfortable if they are tucked under a knee or used to support the head. However, if you are using blocks to support the weight of a heavy bolster and a person, cork blocks offer superior stability and won't compress over time.
