Restorative Yoga in Bali
Ultra-gentle practice using extensive props to fully support the body. Deeply restorative for nervous system, perfect for stress relief and healing.
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About Restorative Yoga
Restorative Yoga is the gentlest yoga style, using extensive props (bolsters, blankets, blocks) to fully support the body in comfortable positions held for 5-20 minutes. Unlike active practices, there's no stretching effort—you're completely relaxed, allowing the nervous system to shift into deep parasympathetic (rest-and-digest) state.
The practice was developed by B.K.S. Iyengar and further refined by Judith Lasater, who recognized yoga's potential for healing stress-related conditions. Each pose is carefully constructed with props to eliminate all effort, allowing complete surrender and deep rest.
In Bali, 15% of studios offer Restorative yoga, often in evening classes or combined with Yoga Nidra (guided meditation). The style has grown significantly since 2020 as pandemic stress increased demand for nervous system healing. Sanur and Ubud studios particularly embrace Restorative, recognizing its profound healing potential for modern stress-related conditions.
Benefits of Restorative Yoga
Perfect For
What to Expect in Class
Class Structure: Restorative classes follow a calming, nurturing format:
Opening (5-10 min): Gentle arrival, breath awareness, intention-setting while already comfortable Restorative Poses (60-75 min): - 4-6 poses total (fewer than other styles) - Each held 5-20 minutes - Extensive prop setup for complete support - Teacher guides you into position, adjusts props - Soft music or silence during holds - Teacher offers gentle reminders to relax - Often includes eye pillows, blankets for warmth Closing (5-10 min): Gentle transition back to awareness, perhaps brief meditation
The Setup: Setting up each pose takes 3-5 minutes. You'll use multiple props: 2-3 bolsters, 4-6 blankets, several blocks, eye pillow, sometimes sand bags. The teacher shows you how to arrange them, then helps adjust for your body. This careful setup is crucial—it allows complete relaxation impossible without proper support.
The Experience: Once in position, you do absolutely nothing. No stretching, no holding, no effort. You're completely supported. The first few minutes, your mind often races ("this feels weird," "I should be doing something," "I'm bored"). This is normal! Modern minds resist doing nothing. Around minute 5, you start to actually relax. By minute 10-15, you're in deep parasympathetic state—the healing happens here.
Common Sensations: • Initial resistance or boredom • Feeling "too relaxed" (unfamiliar for busy people) • Emotional release (tears, laughter) • Deep peace and letting go • Sometimes sleep (that's okay!) • Afterward: profound rest, sometimes spacey feeling
Temperature: Studios keep rooms warm (Restorative doesn't generate body heat). Bring socks, wear layers. Teachers often provide extra blankets. Being too cold prevents relaxation.
Comparison to Napping: Restorative isn't napping (though you might doze). The specific positioning opens body gently while you're relaxed, creating healing impossible in sleep. The practice teaches conscious relaxation—different from unconscious sleep. Both are valuable; Restorative uniquely restores while maintaining gentle awareness.
Perfect for Beginners
Restorative is exceptionally beginner-friendly—arguably the most accessible yoga style:
Why It's Perfect for Beginners: • Zero strength or flexibility required • No confusing sequences to learn • No fear of doing poses wrong • Completely supported and safe • Can't injure yourself (nothing is strenuous) • Teacher sets up everything • Accessible to any age, size, or fitness level
Actually, It's Perfect for EVERYONE: You don't need to be stressed, injured, or unfit to benefit from Restorative. Elite athletes, healthy people, and experienced yogis all benefit from nervous system regulation. Many practitioners combine active yoga with weekly Restorative—the balance is powerful.
Potential "Challenges" for Beginners: • Surrendering control feels unfamiliar • Doing "nothing" triggers productivity guilt • Some people get bored (modern minds want stimulation) • Might fall asleep (that's actually okay!) • Could feel "too" relaxed (this improves with practice)
First Class Tips: • Eat light meal 2+ hours before (lying down on full stomach uncomfortable) • Arrive 10 minutes early for proper setup time • Wear warm, comfortable layers (you'll be still for long time) • Tell teacher if you're new—they'll help with props • Give yourself permission to do nothing • Clear your evening schedule (you'll want quiet afterward) • Don't judge the practice on first class—try 2-3 times
If You Hate It: Some personality types (Type A, highly athletic, those who equate movement with value) initially resist Restorative. If you hate your first class, examine WHY. Often, the resistance reveals exactly why you need it—you've lost ability to rest. That said, not every style suits everyone. If you genuinely prefer active practice, that's valid too.
Building Practice: Many people use Restorative as weekly balance to active yoga: • 3x Vinyasa or Hatha + 1x Restorative weekly (balanced) • Daily active practice + weekly Restorative (sustainable) • Restorative only during menstruation, recovery, high stress • Monthly "Restorative Day" for deep rest
Some practice only Restorative for healing periods. All approaches are valid.
Frequently Asked Questions
What is the difference between Restorative and Yin yoga?
Both are slow and gentle, but the key difference: Restorative uses extensive props to completely support you with no stretch sensation (pure rest), while Yin uses fewer props to create gentle stretch in connective tissue. Restorative activates parasympathetic (rest/digest) response through total comfort; Yin stretches deep tissues through sustained gentle tension. Choose Restorative when you need pure rest; choose Yin when you want flexibility work without intensity.
Can Restorative yoga really help with serious stress or trauma?
Yes—Restorative is one of yoga's most powerful tools for nervous system healing. Research shows it reduces cortisol, regulates heart rate variability, and shifts autonomic nervous system from sympathetic (stress) to parasympathetic (rest). For trauma, the practice helps nervous system learn safety again—crucial for healing. Many trauma therapists recommend Restorative. However, if you have complex trauma, work with trauma-informed yoga teacher and continue professional mental health support. Restorative complements therapy, doesn't replace it.
Is Restorative yoga "real" yoga or just relaxation?
Restorative is absolutely real yoga—perhaps the most yoga-aligned practice available! Traditional yoga aims to quiet the mind and integrate body-mind-spirit. Restorative achieves this powerfully through conscious relaxation. The modern notion that "real" yoga must be athletic is cultural misunderstanding. Ancient yogis would consider Restorative extremely advanced—most people can't truly relax! The stillness and surrender in Restorative require significant skill.
Will I fall asleep in Restorative yoga?
You might, especially if you're sleep-deprived, and that's okay! Teachers understand. The goal is conscious relaxation (awake but deeply restful state), different from sleep. With practice, you'll develop ability to rest deeply while maintaining gentle awareness—this is the skill Restorative teaches. If you consistently fall asleep, examine your sleep habits—your body might be communicating a need for more rest generally.
Can I do Restorative yoga during pregnancy?
Yes—Restorative is excellent during pregnancy with appropriate modifications! The complete support and stress reduction benefit both mother and baby. Important: Tell teacher you're pregnant before class. They'll modify poses to avoid lying flat on back (after first trimester) and ensure all positioning is pregnancy-safe. Many studios offer prenatal Restorative classes specifically designed for pregnant women's needs.
How often should I practice Restorative yoga?
This depends on your needs and lifestyle. Guidelines: For burnout or high stress: 2-3x weekly. For balance to active practice: 1x weekly. During menstruation or recovery: Daily is fine. For general self-care: 1-2x monthly minimum. Unlike active styles where daily practice might be too much, Restorative can be done daily without overworking your system—it's pure rest and restoration. Listen to your body and life circumstances.
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