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How to use yoga bolsters in Sitting Poses

Inner Space Yoga bolsters are made by yoga practitioners, for any body to use. We want every body to experience the benefits of using a yoga bolster while practicing yoga. Because we think our bolsters are that great! 

The benefits of using a yoga bolster in sitting poses

Some sitting poses are forward extensions, and some require the body to revolve. In these poses, the body bends at the hips and works to achieve a more elongated spine. Often stiff bodies prevent people from achieving the benefits of sitting poses. Yoga bolsters make these poses accessible, so everybody can try them! 

Each featured sitting pose is linked to our Pose of the Week blog, with details on how to do the pose using a bolster, additional variations using bolsters plus more benefits and reasons you should give it a try. 



  • This variation uses a flat yoga bolster.


  • This variation uses a flat yoga bolster.


  • This variation uses a flat yoga bolster.

Virasana / Hero's pose

  • This variation uses using a zafu and a zabuton for a comfortable sit. 

Upavistha Konasana /Wide Angle Seated Forward Bend

For ANY body
  • The first variation demonstrates sitting on a flat yoga bolster, putting the atlas under the knees and resting the head on a round bolster.
  • The second variation uses just one oval bolster.  
  • The third variation uses two flats and a zafu, for extra extra height.

Parivrtta Upavistha Konasana/ Revolved Wide Angle Seated


Eka Pada Rajakapotasana / One legged Pigeon pose 

  • First version uses a flat bolster.
  • Second version uses an atlas, as a more advanced posture. 

Upavistha Konasana / Wide Angle Seated Forward Bend 

For those with more flexibility 
  • We used a flat for this forward fold with one bolster for each person.
  • For additional height, a round or oval bolster can be used.
  • For less height, use an Atlas. 

Paschimottanasana /seated forward bend

  • Any size bolster can be used for this forward fold when using one bolster.
  • We offer additional demonstrations on the blog using two flat bolsters and a strap, or a chair and a flat bolster - for our less flexibly friends. 
Keep scrolling, for more inspiration on how to use your bolsters in sitting poses, with classic Inner Space photos that are not linked to our blog. They demonstrate anything is possible with any size bolster!
Malasana with a zabuton and oval bolster
Malasana with an Round Bolster
Seated forward bend using an atlas
Seated forward bend using an oval
Revolved sitting pose using a round