If you are someone who wants to take their yoga to the next level or find out some new trick or two, then today we’ll discuss some new moves you can try with your yoga bolster. These moves are great when you want to relax and add something special to your everyday routine. Below we’ll go over how you can perform them and what they are great for.

• The first move is called the supported back bend and you should start with your legs extended in front of you. The next thing you should do is place your yoga bolster behind you and line it up with your spine. Lean backward onto the bolster and make sure your head is being supported, if you are too tall support your head with cushions. Relax and stretch your arms out with your palms facing the ceiling. Tuck your chin in and either keep your legs out of bend your knees. This is great for restoring the natural curve of the spine all while stimulating your heart, lungs, and nerve system.

• The second move is called the supported two leg forward fold. You have to start by sitting with your legs extended in front of you. Start by wiggling your hips a few times until you can feel your sitting bones in full contact with the floor beneath you. With your knees a little bent place the yoga bolster on your thighs, on your stomach, and align with your legs. Gently lean forward over it and make sure you’re not rounding your back, place your hands either on the floor, on the bolster, or if you can reach, on your feet. This is great for your back, neck, hamstrings, and feet, it also it great at relieving insomnia and headaches.

• The third move is known as the two knee twist which you will also start with your legs in front of you. Put your yoga bolster on one side of you next to your hip, twist your body so you are holding both sides and gradually lower yourself over it until your chest touches. Bend your knees but make sure that you keep your knees and feet together. If you want to take this pose to the next level try turning your face away from you knees, if this it too much then turn it toward your knees. This is great at opening the muscles in between your ribs, it will also massage your organs and improve your flexibility.

• The fourth pose is called the waterfall and you need a wall for this. You will start by laying on back and lifting your legs up, slide your bottom to the wall and rest your legs against the wall. One you have gotten into a comfortable position press your feet against the wall to lift your pelvis and slide your bolster underneath your bottom. Once it’s in place relax your body, straighten your legs, and place your arms out to your sides. When you are finished relaxing make sure you hug your knees to your chest for a few breaths then roll over. This pose is great to reduce stress, to relax your body and mind, and lower your blood pressure.

• The fifth and final pose is called the child’s pose which you will start by kneeling and spreading your knees apart wider than your torso. If you have knee pain then I suggest you cushion them with something like a yoga mat. Place your bolster between your knees and gently lean forward until your head and torso are touching your bolster. You can put your hands out to the side or cross them above your head. This pose is great to lengthen your back and open your hips.