For most people, the right yoga bolster is a rectangular one, medium firm, with a washable cover and a handle on each end. That one bolster will support you through yin yoga, restorative poses, seated meditation and a lie-down at the end of the day. If you are pregnant, have a specific injury, or practise a lot of backbends and inversions, the answer shifts a little, and this guide will help you work out which way.
We designed our own yoga and meditation bolster at Mirosuna after years of using every kind in the studio, so the recommendations below come from what has actually held up under hundreds of bodies.
Shape: round, rectangular or V-shaped
Round bolsters
The traditional shape. Round bolsters are usually firm and versatile: they work as a seat for meditation, under the spine for backbends, and under the knees in yin or when lying down to rest, to ease pressure on the lower back. Their weakness is stability. Lie along one and you can find yourself rolling off to the side, which is exactly what you do not want when you are trying to relax into a long hold.
Rectangular and oval bolsters
Wider and flatter than round bolsters, and much more stable. Because they are roughly as wide as your body, they give you full support when you lie back over them or fold forward onto them. They double as a good meditation seat too, especially if the bolster is around 10 to 15 cm high, which lifts the hips enough to let the knees drop while still supporting the lower back.
Rectangular bolsters take up a bit more room, but they are the shape we recommend for most people. They are also the shape that expecting mums find most comfortable, and they make a good head support in savasana or lying meditation without straining the neck.
V-shaped bolsters
A specialist shape, mainly for hip and thigh support. They can work as a meditation cushion and as a cushion between the thighs for achy hips while sleeping or during pregnancy. They are not much use for stretching or general restorative work, so treat them as an addition rather than your main bolster.
Filling: what is inside matters most
The filling decides how firm the bolster is, how heavy it is, how it wears and how easy it is to clean.
Polyester
The most common filling for good reason. It is comfortable, warm, can be packed to whatever density you want, and can be machine washed and dried quickly. It suits soft to medium bolsters, which makes it ideal for stretching, relaxation and pregnancy support. Polyester can flatten over time but fluffs back up when you wash it.
Cotton
Another solid all-rounder. Cotton gives adequate support, breathes well so the bolster stays cooler, and is naturally hypoallergenic, which makes it a good option for pregnancy pillows. It takes much longer to dry than polyester and can go hard or shrink if it is not looked after. It also tends to be one of the pricier fillings, especially in larger bolsters.
Buckwheat hulls
Durable and long lasting, but they take some getting used to. Buckwheat shifts around, so you need to settle it into place before it supports you well. It has a natural smell, makes a rustling noise, is heavy, and cannot really be washed, which is a problem for allergies or shared studio spaces. Great if the bolster will stay in one spot at home; less practical otherwise.
Foam
Very firm and very supportive. Foam holds its shape under load, which makes it excellent for inversions, alignment work and backbends. That same firmness makes it uncomfortable for relaxation or pregnancy use, because it does not mould to the body. Foam lasts a long time but has to be hand washed or vacuumed.
Cover fabric
The cover determines how the bolster feels against your skin and how it copes with sweat and washing.
- Cotton is soft, breathable and easy to print or dye. It absorbs moisture and smell over time, and it can shrink and wrinkle in the wash, which makes a densely filled bolster harder to get back into its cover.
- Polyester is durable, wicks sweat, dries fast and does not shrink. It is sometimes criticised on environmental grounds, but a cover that lasts for years without replacement is a fair trade in our view.
- Suede velvet looks luxurious and feels beautiful, but stains easily, is hard to clean, is not water resistant and wears out with regular use. Lovely for a bedroom, not for a bolster you use every day.
Firmness: match it to your practice
- Firm for inversions and backbends, where you need the bolster to hold its shape completely. Less comfortable for lying on or long meditation sits.
- Medium for almost everything else: yin holds, restorative poses, seated meditation and stretching. This is the sweet spot between support and comfort.
- Soft is really a pillow, not a bolster. It will not support you properly and can lead to discomfort or strain if you rely on it for seated meditation or stretching.
For the long, passive holds of yin yoga, a medium-firm rectangular bolster is our clear recommendation. If you have not tried yin yet, the benefits of yin yoga for relaxation explains why a bolster makes such a difference to that practice.
The small details
Handles
A handle turns a cumbersome bolster into something you can carry to class or across the house without tucking it under your arm. Look for a handle on both ends, not just one.
Zip placement
If the cover comes off, check where the zip runs. A zip along the long side makes it far easier to remove and refit the cover than one at the end. Make sure the zip is concealed or sits on the underside so you do not catch skin or clothing on it mid-pose.
The Mirosuna bolster
We built our bolster to combine everything above: rectangular, medium firm, soft without being saggy, with a durable washable cover and handles at both ends. It is the one we use in the studio for yin, meditation, relaxation and pregnancy support, and it is available through the Mirosuna store alongside our roller oils, teas and gift packs. If you would rather try before you buy, come and use one in an in-person class at South Melbourne first.