# Completing Your Costa Rica Vacation with Restorative Yoga

> Restorative yoga is a slow, quiet style in which props such as bolsters and blankets support you in a few restful poses held for several minutes each. It suits beginners, tired travelers and anyone who wants a calmer practice, and some Costa Rica retreats include it in their week.

Source: https://costarica-yoga-retreats.com/restorative-yoga/
Last checked: 2026-11-04

After a week of surf lessons, waterfall hikes or long drives on Costa Rica's roads, a restorative yoga class can be the slowest, quietest hour of your trip. It's a style built around rest rather than effort, and you don't need any experience to try it.

![woman meditating on the beach](/static/img/old/2013-01-dori-meditating-300x200.webp)

## What is restorative yoga?

In restorative yoga, props hold you up so your muscles don't have to. You spend a class in just a handful of poses, each supported by bolsters, blankets or blocks and held for several minutes, with slow breathing and long pauses. The aim is to rest deeply while staying awake and aware.

The style grew out of B.K.S. Iyengar's use of props to help students into poses they couldn't yet hold on their own. One of his students, the American teacher Judith Hanson Lasater, developed it into a practice of its own and wrote the first book on it, *Relax and Renew*. She describes it as using props to support the body in positions of comfort and ease.

## What a class feels like

Most people find their first restorative class easy to follow and surprisingly calming. The poses are simple, and the props mean you don't need to be flexible. Common poses include:

- **Supported child's pose**, with your chest resting on a bolster
- **Legs up the wall**, lying with your legs resting against a wall
- **Supported reclining bound angle**, lying back on a bolster with the soles of your feet together and your knees supported
- **Supported savasana**, lying down with blankets under your knees and head

The teacher will usually bring or lend all the props you need: bolsters, pillows, blankets, blocks, straps and sometimes chairs. Expect a dim, quiet room and very little talking.

## What the research says

Research on yoga in general is encouraging, though there's less on restorative yoga in particular. The US National Center for Complementary and Integrative Health (NCCIH) reports reviews in which yoga reduced perceived stress, and studies in which it helped with sleep, including among older adults. It also reports a slight benefit for low-back pain and benefits for neck pain.

Restorative yoga isn't a treatment for any illness, and it won't replace your medication. If you have a health condition, talk to your doctor before you start, and tell your teacher about it. Because the poses are gentle and supported, it's often a good fit for beginners, older adults and people recovering from a busy stretch of life. If you're pregnant, read our guide to [prenatal yoga](/prenatal-yoga-rewarding-experience-for-expectant-mothers/): lying flat on your back for long periods isn't advised later in pregnancy.

![kids practicing aerial yoga](/static/img/old/2013-01-aerial-yoga-300x225.webp)

## Restorative yoga in Costa Rica

Some retreat centers in Costa Rica put a restorative or yin class into their week, often in the late afternoon or evening after a more active morning. When you compare retreats, check the schedule for "restorative", "yin" or "gentle" classes; our guide to [choosing a yoga retreat in Costa Rica](/yoga-retreats-costa-rica/) explains what else to ask.

- **Teacher training:** [PachaMama](/pachamama-yoga-retreat/), a forest community near San Juanillo north of Nosara, lists a [restorative yoga and meditation teacher training](https://www.pachamama.com/event/restorative-yoga-certified-teacher-training/) with dates in January and April 2027. For other courses, see our guide to [yoga teacher training in Costa Rica](/yoga-teacher-training-costa-rica/).
- **Montezuma:** when we first wrote this article, [Montezuma Yoga](/montezuma-yoga/) was a good place for a gentle class. Its founder paused the studio in 2022 and now teaches private classes, pop-up classes and retreats, so check [its website](https://www.montezumayoga.com/) before you go.
- **[Your Zen Yoga](/your-zen-yoga/)**, run by Dori Matthews Thomsen, also offered restorative classes; it no longer runs in Costa Rica.

For the regions and what each suits, see [where to do yoga in Costa Rica](/where-to-do-yoga-in-costa-rica/). Check each center's website for current rates.

## Frequently asked questions

### Is restorative yoga good for beginners?

Yes. The poses are simple and fully supported by props, so you don't need strength or flexibility, and teachers guide you through every step.

### What's the difference between restorative and yin yoga?

Both are slow and hold poses for minutes. In yin yoga you gently stretch into the pose; in restorative yoga props support you completely so you can relax.

### Do I need my own props?

No. Studios and retreats that teach restorative yoga usually provide bolsters, blankets and blocks.

### Can restorative yoga help me sleep?

NCCIH reports several studies in which yoga helped with sleep, but there's less research on restorative yoga specifically. It's a calm way to wind down, not a treatment for a sleep disorder.