Restorative Yoga Therapy. Leeann Carey

bolster. You can always add folded blankets on top to create more height when needed. The most commonly used bolster is a standard “flat” bolster, measuring 8 x 27 x 32.5 inches and weighing 5 pounds. An oval bolster, measuring 9 x 26 x 34.5 inches, weighs 7 pounds. Choosing the right bolster for each pose and each person depends on the level of support individually needed and how the bolster best supports the trajectory of the pose.

      HOW TO USE: In short, bolsters do exactly what their name suggests — they bolster a part of the body in order to open, release, or support that part. They are truly a godsend.

      Wall

      For vertical support, use a clean, sturdy, and flat wall without glass or a mirror. Besides a chair, a wall is my favorite yoga prop. You can push against, relax into, leverage from, and confront your fears with its support. Everyone has a wall in his or her house, yoga studio, or gym. Do not use a mirrored wall unless that’s all you have, in which case proceed with caution. I don’t recommend flipping up into a handstand on a mirrored wall unless you are certain of its stability and security. When using a chair against a mirrored wall, simply pad the back reinforcement bar of the chair with a blanket to prevent scratching or breaking the mirror. In a pinch, you can use a securely closed door with a flat surface. Also, a corner where two walls meet provides excellent alignment feedback for either side of the body. Try it and notice what you feel.

      Chair or Stool

      You can use a sturdy folding chair with a reinforcement bar in the back but with the backrest of the chair pushed out. If you hammer out the chair’s backrest, be sure to file any rough edges. Another option is to wrap the back of the chair frame with athletic tape. I learned that nifty trick from one of the Yapana Yoga mentors, and it works well because it also offers a nice grip for your hands. I learned my lesson working with athletes up to 6 feet 9 inches tall. The standard folding chair is too short (thanks, Luke!). In this case, it might be best in some yoga poses to use a stool or to prop your chair on blocks to make it taller. When working in a gym environment, I like stacking aerobic steps, because they provide a stable seat that sometimes a stool does not. And there is a new folding chair on the market that extends the normal height up to six inches. There isn’t an excuse not to use one.

      HOW TO USE: The chair is another favorite yoga prop of mine, as it can provide a little more “restful” support. When necessary, you can drop all of your body weight onto the seat surface. I’ve included some very creative approaches to poses with the support of a chair. Note: sometimes you need to position the chair next to a wall so that it doesn’t move.

      Blankets

      Be particular about your blankets. The ones made entirely out of polyester are difficult to fold, and those that are strictly wool generate a funky smell after continued use and care. What to do? Purchase blankets that are a mix of the two materials. If you want to avoid the expense, use ones that you can afford and are readily available. Even folded up blankets from your house or bath or beach towels will work. Use what works for you and provides the level of support needed.

      HOW TO USE: Blankets can be used to bring the floor to you, to cushion hard areas, and to weigh down an area of the body to help it release. Rolled or folded, they provide excellent support for chest openers, twists, and forward bends. Some BEING poses require short- or long-rolled blankets or double- or accordion-folded blankets. No matter which style of fold you use, always roll and fold the blankets so they have clean edges as they are supporting your body weight. Blankets fall apart when they are not carefully folded, and this will affect the level of support they provide.

      Many folds and rolls begin with a single-folded blanket, called Foundation. From this shape you can make just about any of the other required shapes.

      HOW TO FOLD A SINGLE-FOLDED BLANKET — FOUNDATION

      1. Starting with the short ends of a blanket, fold it in half.

      2. From the short ends, fold it in half again two more times.

      3. Smooth out any wrinkles, and align the edges.

      HOW TO FOLD A DOUBLE-FOLDED BLANKET

      1. Start with a Foundation blanket shape.

      2. Fold it in half from the long, clean edges.

      3. Smooth out any wrinkles, and align the edges.

      HOW TO FOLD TWO DOUBLE-FOLDED STACKED BLANKETS (AS A BOLSTER)

      1. Stack two double-folded blankets so that their clean edges align with each other.

      2. Smooth out any wrinkles, and align all edges.

      HOW TO FOLD A MEDITATION PAD BLANKET

      1. Start with a Foundation blanket shape.

      2. From the short clean edge, fold in half.

      3. Smooth out any wrinkles, and align the edges.

      HOW TO ROLL A SHORT-ROLLED BLANKET

      1. Start with a Foundation blanket shape.

      2. From the short clean edge, tightly roll into a solid cylinder.

      3. Smooth out any wrinkles, and align the edges.

      HOW TO ROLL A LONG-ROLLED BLANKET

      1. Start with a Foundation blanket shape.

      2. From the long clean edge, tightly roll into a solid cylinder.

      3. Smooth out any wrinkles, and align the edges.

      HOW TO FOLD AN ACCORDION-FOLDED BLANKET

      1. Start with a Foundation blanket shape.

      2. From the long clean edge, fold in quarters accordion style.

      3. Smooth out any wrinkles, and align the edges.

      Belt

      Belts also come in many sizes. I prefer using 10-foot belts because they provide the most options. It’s better to have a belt that’s too long than one that’s too short. If too short, you have to tie belts together to make a long one, which is confusing. The difference in the prices of a 6-foot belt and a 10-foot belt is insignificant compared to the benefits of working with a longer one. I also recommend the D-ring belts, as they provide the best locking system and are easiest to adjust. Although the long D-ring belt is my favorite, you can make a similar prop by sewing pieces of fabric together. But I encourage you to invest in a real yoga belt. When you do, you won’t be sorry.

      HOW TO USE: Belts stabilize joints, encourage flexibility, support inflexible parts of the body, and create traction and space — two magic words in yoga therapy, as many suffer compression somewhere. Using a yoga belt can provide instant relief for some people. Need I say more?

      Sandbag

      The sandbag is another genius idea from B. K. S. Iyengar. It’s a yoga prop that provides weight and encourages overworked areas to release. Yapana therapy students are hooked on sandbags. Classical weight