Buying Guide · Meditation
Zafu vs Bolster: Which Meditation Cushion Do You Need?
Sitting on the floor for 20–60 minutes causes hip and back discomfort for most people. A cushion fixes this — but the two most popular types (zafu and bolster) are designed differently. Here's how to choose.
Quick Verdict
- →Get a zafu if you sit cross-legged or in half-lotus and want something compact, portable, and traditional. The buckwheat filling shapes to your body over time.
- →Get a bolster if you also do restorative yoga, want a versatile support, or prefer kneeling positions. Bolsters do more — but cost more and take up more space.
- →For most beginners: start with a zafu. It's cheaper, smaller, and handles the most common seated positions perfectly.
What Is a Zafu?
A zafu is a round, firm cushion — the traditional meditation seat used in Zen and Tibetan Buddhist practice. It's typically 14–16 inches in diameter and 5–6 inches tall. Most are filled with buckwheat hulls, which conform to your body and maintain their shape. The goal is simple: raise your hips above your knees so your pelvis tilts forward and your spine aligns naturally without effort.
What Is a Bolster?
A bolster is a firm, elongated pillow — rectangular or cylindrical. It's used in restorative yoga to support the body in passive poses, but it also works well for meditation in kneeling (seiza) positions, as back support, and under the knees. Bolsters are filled with foam or recycled material and have removable covers. They're more versatile but larger and more expensive.
Sitting Positions
Cross-legged or half-lotus: A zafu is the ideal choice. It raises your hips to the correct height and its round shape leaves room for your ankles. Kneeling (seiza): A bolster or a zafu placed vertically between your legs works well. Chair meditation: Neither is necessary — a folded blanket works just as well.
Buckwheat vs Foam Filling
Buckwheat (used in most zafus) conforms to your body over time and maintains firmness for years. It adjusts to your exact sitting position. The downside: it can make a slight rustling sound when you shift, and it's heavier than foam. Foam (used in bolsters and some cushions like the Retrospec Sedona) is more predictable, softer, and lighter. Beginners often find foam easier to start with because it doesn't require a break-in period.
Portability
Zafus have a carry handle and pack relatively compactly — you can bring one to a meditation class easily. Bolsters are large and don't travel well. If you practice outside your home regularly, a zafu is the practical choice.
What a Zafu Does Better
- ✓ Cross-legged and half-lotus sitting
- ✓ Compact and portable with carry handle
- ✓ Traditional meditation practice
- ✓ Lower price — from $24
- ✓ Buckwheat shapes to your body over time
What a Bolster Does Better
- ✓ Restorative yoga poses
- ✓ Kneeling and seiza positions
- ✓ Back support and under-knee support
- ✓ Versatile — multiple uses beyond meditation
- ✓ More durable for daily heavy use
Our Top Picks
Florensi Zafu — Best Overall Zafu
Buckwheat fill, carry handle, multiple colours
Retrospec Sedona — Best for Beginners
Foam fill — supportive and forgiving
Manduka Enlight Bolster — Best Bolster
Premium recycled fill, yoga + meditation