How to Use a Bolster, Blanket & Hand Weights

You've purchased or plan to purchase all your favourite yoga props. You have the perfect spot in your home to keep your props on display so you can easily use them when you have a few spare minutes. You probably have your go-to yoga poses too. But we want to help you make the most of your yoga accessories. We want to help you decrease stress and increase peace with as little work as possible.

Below we share some of our favourites and perhaps not-so-well-known poses combining the following yoga accessories;

• Yoga Bolster
• Yoga Blanket
• Yoga Hand Weights

Supported Fish Pose - Version One

Some people like using two yoga blocks for Supported Fish, but we love using a yoga bolster instead of blocks because of the softness it adds. Laying over the bolster is a popular and accessible version of Supported Fish Pose. But adding a Blanket and Hand Weights encourages deeper relaxation.

How to do Supported Fish with a Bolster, Blanket & Hand Weights;

1. Lay bolster length ways on the floor
2. Sit in front of the bolster with the back of the pelvis touching or near the short end of the bolster
3. Lay back over the bolster ensuring your head is fully supported and the low back is arched without feeling uncomfortable
4. Lets the legs rest straight or bend knees if you prefer
5. Pull the blanket over your body to feel the weight & warmth
6. Add Hand Weights to each hand to feel tension melt away
7. Allow yourself to be completely supported by the yoga props and rest for 1 - 5 minutes

Benefits of Supported Fish;

• Improves postures
• Stretches fascia in neck, chest, shoulders & abdomine
• Stimulates organs in the belly and throat
• Reduces depression and anxiety

Reclined Bound Angle Pose

Use a yoga bolster to support your back. Add a rolled up blanket under your bent knees to open your hips. Then add the Hand Weights to the tops of your knees to slightly increase the hip opening.

How to do Reclined Bound Angle Pose with a Bolster, Blanket & Hand Weights;

1. Lay bolster length ways on the floor
2. Sit in front of the bolster with the back of the pelvis touching or near the short end of the bolster
3. Lay back over the bolster ensuring your head is fully supported and the low back is arched without feeling uncomfortable
4. Bend your knees and place the feet flat on the mat
5. Place the rolled up blanket under your legs as you open your knees away from each other, allowing them to rest on the blanket roll
6. Add Hand Weights to each knee to encourage a deeper opening in the hips
7. Allow yourself to be completely supported by the yoga props and rest for 1 - 5 minutes

 Benefits of Bound Angle Pose

• Stretches groins, inner thighs and knees
• Helps relieve fatigue
• Helps reduce sciatica pain
• Soothes menstrual discomforts
• Relieves symptoms of menopause

Supported Child's Pose

Child's Pose is often offered as a resting pose in yoga classes, but what if it doesn't feel comfortable for you? If you're uncomfortable, your body won't rest and release. Using yoga props can help to make Child's Pose more accessible for any body. We like adding a blanket under the ankles to reduce the flexion of the feet & ankles and cushions them. 

How to do Supported Child's Pose;

1. Lay a bolster lengthwise on the floor
2. Place a loosely rolled up blanket roughly one foot behind the bolster
3. Take a wide kneel in front of the bolster and place the blanket roll under the front of your ankles
4. Sit your bum back toward your heels as you extend arms forward as you lay the front of your body over the bolster
5. Place both Hand Weights over your sacrum to feel grounded
6. Breath and soften for 1 - 10 minutes

Benefits of Child's Pose;

• Stretches hips, thighs and ankles
• Eases low back pain
• Relieves stress & anxiety
• Calms the mind & body

Restorative Frog Pose

Not to be confused with Yin's version of Frog Pose, this is a much more gentle way to open and soften the back body, massage the belly and look inward. There are few poses in yoga that ask us to lay on the front of our bodies and this one is especially calming.

How to do Restorative Frog Pose;

1. Place a yoga bolster lengthwise on your mat or floor
2. Place a rolled up yoga blanket one to two feet behind and perpendicular to the bolster 
3. Place one or both of the Hand Weights in front of the bolster
4. Lay over the bolster on your belly. The top of the bolster should end at your collar bones
5. Softly bend your knees wide and allow the ankles to be supported by the rolled up blanket
6. Take your arms wide and bend the elbows so the forearms rest on the ground
7. Rest your forehead on the Hand Weights
8. Stay here, breathing into the back body for 1 - 10 minutes

 Benefits of Restorative Frog Pose;

• Stimulates digestion
• Releases muscles in the back & shoulders
• Gently opens hips
• Stimulates third eye
• Activated parasympathetic nervous system

 Legs Up The Wall

One of our all time favourite poses. Legs Up The Wall can be done a variety of different ways. They are all beneficial in lowering blood pressure and heart rate among many other health benefits. In this version, we use a bolster to lift the pelvis, a blanket cushion the head and neck plus weights on the feet to offer more grounding.

How to do Legs Up The Wall with Props;

1. Sit near a wall with your props in reaching distance
2. Roll onto your back and extend your legs upward
3. Rest you head on the folded blanket with the folded edge supporting your neck
4. Press your feet into the wall, lift your hips and slide the bolster under you
5. Allow your sacrum to rest fully on the bolster
6. Place one hand weight on each foot then extend your legs, resting them against the wall
7. Settle into all your props and stay here for 3 - 20 minutes

 Benefits of Legs Up The Wall;

• Alleviates low back pain
• Provides sciatica pain relief
• Promotes lymph low
• Can increase enegy
• Relieves headaches
• Relaxes body and mind

Supported Seated Meditation

Meditation can be done in any position. Our favourite is seated upon a prop with extra props to cushions the ankles. Having a softer surface helps to prevent the ankles & feet from falling asleep during meditation.

How to set up for Seated Meditation;

1. Sit on the bolster
2. Tuck one Hand Weight under each ankle for added cushioning
3. Wrap the blanket around you to keep you warm
4. Sit tall and feel your breath for as long as you'd like

Benefits of Seated Meditation with Props;

• Increases concentration
• Regulates emotions
• Promotes proper posture
• Gives space to expand lungs and deepen breath

There are so many way you can benefit from using yoga props in your home practice. Whether you use props for yoga, meditation, strength training or simple, everyday tasks you'll love how they elevate your lifestyle.

The poses we've suggested above are some of my favourites for my body. I encourage you to listen to your body and make adjustments as needed. Take your time, breath, play, move and become aware of the places you need extra support.

We love this combo of yoga accessories, so we've put together a Prop Bundle with a Long & Lean Yoga Bolster, Hand Weights and Mexican Blanket to make it easy for you to set up your own home practice space. We've made it as accessible as possible with a discount price of $169.

Get the Pacific Prop Bundle for only $169 Here!