Yoga bolsters are a fabulous tool for supporting yoga postures and making them more comfortable. Childs pose is an asana that is often described as restful or a place to rest in, but it is not always comfy for everyone. This is where props and particularly yoga bolsters can help as they bring the necessary support to the body.
Alongside a yoga bolster you may also need a couple of large books or blocks and a blanket should you wish to give these options a go.
Elevated Childs Pose
By elevating Childs Pose it helps to lessen the hinge required at the hips when dropping the torso and can also lessen pressure on the knees and the ankles.
To set this up you will need a couple of blocks or large books and a bolster.
- Build a little tower of blocks at one end of your mat and prop the bolster up on them. Start with a couple and you can always increase or decrease the amount
- Kneel at the lower end of the bolster with your knees as wide as is comfortable. A blanket could also be used under the shins and knees to make the floor softer
- Ease your body down onto the bolster and lay the head facing one way. Let your arms settle where they feel good. This may be hugging the end of the bolster, just laid to the side or reaching back towards the knees
Additional options could include wrapping a blanket over your back to keep warm and also rolling a blanket under the ankles for support.
Shoulder Focused Childs Pose
This option of using a yoga bolster is a little less focused on support and instead of finding more space in the body. If you are comfortable in an unsupported childs pose but after more of a stretch in the shoulders then this could be the option for you
- Place the bolster at one of your mat
- Kneel at the other end with the knees wide, again a blanket could be laid under the legs for comfort
- As you fold into childs pose rest your hands onto the bolster and roll it away until arms are outstretched. Depending on your body your forehead may still make the floor or you can rest it onto a block or cushion
Head Resting Childs Pose
A lovely option for when you just want to simply rest in childs pose.
- Lay the bolster at the far end of the mat and come to kneel a little way away from it. Place a blanket under the legs or rolled under the ankles if that is comfortable for you
- As you hinge into your childs pose let the side of your head come down to rest
- In this option explore wrapping your arms towards the feet and let the tops of the shoulders be supported by the side of the bolster
This is a lovely version that can benefit from adding a blanket across your back and maybe some weighted sandbags or eye pillows between the shoulder blades
I hope that has been helpful and if you have your own favourite way of propping Childs Pose please do comment below