WEEKEND SAMPLE
Friday - Sunday
You Learn:
1. Avoid joint pains
2. Avoid back strains
2. Avoid back strains
3. Basic Yoga Philosophy
4. How to build sequences
4. How to build sequences
5. Learn your limits in yoga and why
6. Consider your weekly self-practice
6. Consider your weekly self-practice
7. Applying yoga in social context
8. Examples of spirituality
8. Examples of spirituality
Pay via secure payment system with visa and master card.
Friday 6pm - 8pm Joint Preparation, Stretching, Meditation
A joint is any part of the body in which two or more bones make contact. They are quite sensitive and prone to injuries. Those new to yoga without a fitness background or returning after a long inactive period require joint exercises first. The first evening class will be a preparation class. Here we tune up the body for the upcoming lessons. Especially at the start of a yoga retreat, this sequence is an ideal first gentle entry step into the retreat. Included is an introduction to the upcoming lessons along with some light stretches and meditation.
Saturday 9am - 11am Core Detox
This class is the foundation of the upcoming leg and arm sequences while detoxing the body. Core muscles are in the trunk of the body. Remove the limbs and head then what remains is the core. Major muscles of the core are the abdominals and mid to lower back.
This progress to deeper lower abdominal postures followed by the upper abdominals through sequences coupled with deep breathing. Those with lower back problems are to avoid leg lifting and the boat sequences that follow. We progress into locust through east facing, camel and wheel postures before ending with meditation.
This progress to deeper lower abdominal postures followed by the upper abdominals through sequences coupled with deep breathing. Those with lower back problems are to avoid leg lifting and the boat sequences that follow. We progress into locust through east facing, camel and wheel postures before ending with meditation.
BREAK11am - 12pm
(Optional Not Included)
Brunch/ coffee break buffet - €8 Per person
Brunch/ coffee break buffet - €8 Per person
Light lunch sitting in the fresco salon with a single vegetarian dish or a small vegetable buffet €15 per person including water.
Saturday 5pm - 7pm Foundation Leg Sequence
We practice a
preparation
and
foundation leg sequence similar to what was authored by
Perumal Koshy
and published in Yoga Journal Italy. The lesson progresses through preparation exercises and then into the foundational leg sequence. Preparation sequences open the hip joints and knees before executing
a series involving large muscle groups of glutes and quads. This sequence acts as a lower back opener through the iliopsoas muscles preparing our core for the next day upper body plank sequences.
BREAK11am - 12pm
(Optional Not Included)
Brunch/ coffee break buffet - €8 Per person
Brunch/ coffee break buffet - €8 Per person
Light lunch sitting in the fresco salon with a single vegetarian dish or a small vegetable buffet €15 per person including water.
Sunday 9am - 11am Plank Sequences with Head-Standing
Cat-Cow Core Breathing/ Table pose pelvic tilt, upper body Arm Sequences. We move from non-weight bearing upper body preparation exercises into foundational strength isometric exercises or holding postures. Following are isotonic upper body strength sequences progressing from eccentric lengthening (with gravity) to concentric shortening (against gravity). This approach enables those with shoulder issues to progress in a controlled manner enabling an understanding of when to stop in the sequence. Head standing is practiced at the end of this lesson. It is ideal to headstand after having a well warmed up neck, shoulder and scapula area. This is accomplished with plank sequences. If you cannot headstand then the foundation along with the theory of head-standing will be explained.
Sunday 5pm - 7pm Stretching and Meditation
This is a recovery sequence. The previous sequences of the first morning onward did not focus directly on stretching but yet the body was made to feel light, loose and carefree of pains. The previous sessions accomplished the freedom of the body that stretching provides through preparation and strength postures. Here we stretch the body directly. In this manner, we avoid overstretching of the body during the retreat enabling reduced risk of injuries. Upcoming sequences will lead to stretching at the end of preparation and strength sequences.
Pay via secure payment system with visa and master card.
BANK ACCOUNTS
LAKE GARDA YOGA
SPA YOGA RETREAT
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