When it comes to selecting the perfect yoga bolster to buy, understanding the differences between a rectangular bolster and a round bolster is essential. Both types have unique benefits, catering to various styles of yoga such as Iyengar yoga, restorative yoga, and Yin yoga.
Rectangular Bolster
The rectangular bolster is a versatile choice favored in many yoga practices, particularly in restorative yoga. Its flat, stable surface provides excellent support for the spine, making it ideal for poses that require prolonged holding, such as Savasana or supported backbends. Additionally, the rectangular bolster is excellent for providing a stable base in Iyengar yoga, where alignment and precision are crucial. Unlike round bolsters, the rectangular shape is less likely to roll away during deep relaxation and restorative sessions.
Round Bolster
On the other hand, the round bolster is cylindrical and offers a different type of support. It is commonly used in Yin yoga to facilitate deeper stretches and provide support in heart-opening poses. The round shape is perfect for rolling under the knees or spine, offering gentle elevation and encouraging the natural curvature of the body. Placing a bolster under your legs in Savasana (Relaxation Pose) is also more comfortable with a round bolster. Some individuals may find the rectangular bolster too wide, making the round bolster an ideal choice for achieving a deep, restful state.
Origins of Restorative yoga
Restorative Yoga draws from the teachings of B.K.S. Iyengar and was developed in the United States during the 1970s by Judith Lasater, who studied under Iyengar. The primary focus of restorative yoga is to aid in recovery from illness or injury. It is considered ideal for restoring quality of life to individuals who are on the brink of burnout due to the stress of modern life. The practice of restorative yoga stimulates the parasympathetic nervous system, slowing the heart rate, regulating blood pressure, and promoting relaxation. Reported benefits include relief from anxiety, insomnia, headaches, and other stress-related conditions.
The Wisdom of Judith Lasater
In her book “The Relaxation Revolution,” Judith Lasater emphasizes the profound impact of restorative yoga on reducing stress and enhancing overall well-being. She provides practical advice on using yoga props like the rectangular bolster to facilitate deep relaxation and healing.
“We work very hard in our lives, and while we may sleep, we rarely take time to relax. Restorative yoga poses help us learn to rest deeply and completely.” Judith Lasater
Restorative yoga benefits
Restorative yoga offers several benefits, supported by scientific research:
- Increased Relaxation: Deep breathing during restorative yoga calms the nervous system, promoting A 2014 study suggests that restorative yoga is more effective at inducing relaxation than regular passive stretching1.
- Enhanced Mood: Restorative yoga helps shift the balance from the fight-or-flight response (sympathetic nervous system) to the relaxation response (parasympathetic nervous system). This can positively impact mood and reduce symptoms of depression2.
- Better Sleep:The more relaxed you are, the better your chances of getting a good night’s rest. Restorative yoga’s emphasis on relaxation contributes to improved sleep quality.
- Stress Reduction:Research has shown that restorative yoga reduces stress and anxiety. It encourages mindfulness, internal listening, and surrender, allowing you to let go of external stimuli and find peace.
- Potential Fat Reduction:A study from the University of California, San Diego, found that overweight women practicing restorative yoga experienced a reduction in subcutaneous fat around the midsection. Chronic stress often leads to increased abdominal fat, making restorative yoga beneficial.
Remember, restorative yoga is all about slowing down, embracing stillness, and nurturing both body and mind.
Conclusion
Choosing between a rectangular bolster and a round bolster depends on your yoga style and specific needs. For restorative and Iyengar yoga, a rectangular bolster offers stability and support. If you practice Yin yoga, a round bolster helps deepen stretches and promotes relaxation. Understanding these differences will help you select the right bolster to enhance your yoga practice and reap its full benefits.
How to use yoga bolster? Check our Blog “7 Restorative Yoga Poses Using a Yoga Bolster“