Bolster

A bolster is a firm, oblong cushion, denser and more structured than a regular pillow, built to hold its shape under body weight for several minutes at a time. It is the centerpiece of restorative practice, where the goal is total support rather than stretching or strengthening, so nothing in the body has to work, hover or brace.

A common setup is supported reclined bound angle: the short end of the bolster against the lower back, soles of the feet together, lying back along its length with the chest opening gently. Another is supported child's pose, hugging the bolster lengthwise under the torso. In both cases the test is simple, if a position could not be held comfortably for five minutes, it needs more support underneath, not more effort.

Bolsters vary in firmness and shape, cylindrical and rectangular are the two common styles, and firmer fill generally holds a shape longer under weight. A frequent mistake is substituting a soft bed pillow, which compresses flat under body weight within a minute or two and stops providing the steady support restorative poses depend on.