Yoga pillow

Restorative Yoga Poses With A Bolster

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hi everyone welcome to my channel my

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name is Kassandra and today i’ll show

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you my favourite 5 restorative yoga

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poses that I like to do with a bolster I

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do a lot of yin yoga and a lot of

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restorative yoga and by far the most

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useful prompt that I own is a bolster I

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have a lot of different ones different

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shapes and sizes the one I use the most

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is this one so if you’re in the market

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for one I recommend you start with one

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that’s this shape so I like this one

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because it’s relatively the same length

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as my torso and it’s about 10 to 12

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inches deep which is a really nice way

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to open up the chest and it’s a very

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versatile prop to have so let’s get

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started I’ll show you my five favorite

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ways to use it so the first way you can

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use your bolster is by doing a supported

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Child’s Pose

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so bringing the big toes together and

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bringing the knees apart about towards

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the edges of your mat maybe a little bit

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narrower or a little wider depending on

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the flexibility you have in your hips

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you’re just going to let your belly rest

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over your bolster and I like to reach my

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arms over kind of as if you were hugging

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it like a big pillow and then you’re

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just turning one ear on to the mouth and

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softening into the shape it’s extremely

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comfortable and makes the pose very easy

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to hold

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the second pose I like to do with the

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bolster is supported fish so instead of

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using blocks underneath the upper back

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and underneath the head all you need to

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do is bring your bolster close in

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towards the tail bone and then let the

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lower back mid-back and upper back rest

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on the bolster and because it’s long

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enough my head is supported by the

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pillow arms can rest the sides of the

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bolster or reach up overhead if you’re

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looking for a deeper stretch into the

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armpits and shoulders knees can be bent

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legs can be straight or if you’re

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looking for a hip opener you can always

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bring the soles of the feet together to

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touch allowing the knees to fall apart

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gently it’s a really great way to enjoy

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you’re supported fish you’re opening up

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into the heart opening up into the chest

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while having the spine fully supported

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which is not something that we’re able

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to do when we’re using two blocks

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instead

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third pose a supported bridge so all you

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need to do here is have your block close

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by and I find it easier to swing mine

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legs over the bolster first and then you

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can lift your hips directly over top of

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it and lower all the way down onto your

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backs so there are a few ways to get

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into this pose if you were already lying

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down on your back you can just come into

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bridge pose and slide the bolster

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directly underneath you but depending on

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how high your bolster is that might be a

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little difficult so for me this is just

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easier you want the pillow to be

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directly underneath the pelvis

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underneath the tailbone the advantage of

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using this instead of a block is that

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it’s a lot more comfortable for your

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tailbone so this is more of a pillow

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it’s really supportive and the weight of

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my hips kind of sinks into the bolster

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just a little bit so that it molds to

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the shape of your body once you’re in

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your supported bridge knees can stay

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bent feet flat on the floor or if you’re

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looking for a deeper stretch you can

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extend the legs out straight and do

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anything you’d like with the upper body

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this is an amazing posture for lower

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back pain and to stretch out into the

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hip flexors

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from here the forth pose that I’m going

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to show you is legs up the wall

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variation so same on your block all you

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need to do is lift your legs straight up

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towards the sky I don’t really like to

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do this away from the wall I kind of

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like to have my legs dangle and move

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freely but if you feel like you have to

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work and strengthen your hip flexors too

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much to keep your legs upright all you

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need to do is scooch on over towards the

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wall so that your heels have something

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to rest on and just like in supported

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bridge the advantage of having a bolster

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instead of a block is that it’s a lot

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more comfortable for your tailbone for

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your hips and for your lower back once

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you’re here the legs can either stay

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straight up or you can open them up into

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a straddle if you’re looking to stretch

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a little bit deeper in towards the inner

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groin and inner thighs it’s a nice way

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to say supported while doing a gentle

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inversion and reversing the blood flow

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letting the legs be weightless and the

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upper body to be grounded

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so my final way to use this bolster is

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to use it in shavasana so because I’m

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already lying down on my back all I’m

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going to do is push the bolster forward

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so that it ends up being underneath my

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knees and underneath the legs you want

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to let your hips and your tailbone stay

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down on the floor and by having a

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bolster underneath the knees it makes it

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a lot easier for my lower back

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especially if you suffer from injuries

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in the lower back or any kind of

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sensitivities in the area you might know

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already that doing shavasana with your

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legs out straight doesn’t feel too great

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so you could just keep your knees bent

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and feet flat on the Mount but having a

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nice pillow underneath it is a really

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nice way to relax and unwind as you

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enjoy your shavasana so those are my

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five favorite restorative yoga poses to

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do with the help of a bolster this video

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was a suggestion from one of our viewers

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so I’d like to thank you very much if

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you’re the one who requested this I hope

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you find it helpful if you have any

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other recommendations or suggestions for

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a video you’d like to see I encourage

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you to leave me a comment in this video

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or just connect with me on Facebook

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Instagram or snapchat however you need

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to just let me know what you’d like to

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see I have a long list of

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recommendations and I’m slowly working

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my way through that I’m always looking

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for new ideas thank you so much please

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do subscribe to my channel I hope you

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have a wonderful day namaste

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