1st Evening Lesson – Preparation and Intro
Since they connect our delicate bones, joints play a pivotal role in the human body. Often prone to injuries, it’s important to start with joint exercises on your arrival since periods of inactivity can weaken these areas. At retreats with us in a Lake Garda Spa, for example, the first evening is all about preparation. We get comfortable with each other, prepare for what’s to come, and this provides a gentle first step into your yoga retreat; a great way to ease the nerves. We’ll also go into some meditation, light stretching, and talk about what will come in the following lessons.
1st Morning Lesson - Core Detox
While detoxing, this first morning builds the foundation of arm and leg sequences. Focusing on the mid back, lower back, and abdominals, this is what remains once the limbs are removed and they’re important for overall health. While always remembering deep breathing, you’ll start with deeper lower abdominal postures and use sequences to reach the upper abdominals (and more!).
If you’re worried about an existing lower back injury, you’ll be advised to skip the boat sequences and avoid leg lifting. Before the meditation at the end, you’ll progress through east facing, locust, wheel, and camel postures.
If you’re worried about an existing lower back injury, you’ll be advised to skip the boat sequences and avoid leg lifting. Before the meditation at the end, you’ll progress through east facing, locust, wheel, and camel postures.
2nd Evening Lesson – Foundation Legs
Similar to that authored and published by Perumal Koshy in Yoga Journal Italy, the next step is to go through a preparation and foundation leg sequence. With the preparation exercises, these are designed to open the knees and hip joints. From here, we can go into the larger muscle groups such as the quads and glutes. Interestingly, this is considered the best way to open the lower back via the iliopsoas muscles. Not only is this positive in itself, it sets the stage for the upper body plank sequences in the third day.
2nd Morning - Planks to Head-Standing
While enjoying a retreat in a Spa Peschiera del Garda or Marrakech Yoga Retreat, your second morning will involve upper body arm sequences with cat-cow core breathing and variations to open up. Although starting with upper body preparation exercises (non-weight bearing), we progress into holding postures (or foundational strength isometric exercises). Additionally, you’ll enjoy eccentric lengthening with gravity, concentric shortening against gravity, and isotonic upper body strength sequences.With all of these exercises, even those with shoulder problems may follow the class in a controlled way. Soon enough, it’s easy to know when to stop in the sequence. At the end of the lesson, those confident and comfortable enough will try a headstand. At this point, the scapula, neck, and shoulder areas will be warmed up, allowing for safer headstands. If a headstand isn’t an option, this isn’t a problem. Instead, we will explain the foundation and the theory.
3rd Evening Lesson - Stretch and Meditate
At this point, it’s time for a recovery sequence after such sessions of preparation and strength work. In the first morning, the body felt loose and light despite there not being a strong focus on stretching. Through preparation and strength postures alone, we were able to achieve freedom in the body. In the third evening, it’s time to stretch the body deeply focusing on large muscle group stretches. The stretching is important for recovery, alignment and meditation. We stretch in a manner that is also appropriate for our conditions in order to avoid aggravation or causing injuries. Now that the preparation and strength sequences have been completed prior to this session, stretching is felt deeply from the increased circulation of the previous sequences.
3rd Morning Lesson- 4th Day Onward
What happens from here? Well, it depends on the group, yourself, the duration of your stay, and more. Normally, we’ll get feedback from you and the group to consider ability. While we might repeat a lesson, we might also take previous lessons and introduce more complex sequences.
If you or the group found the previous sessions a little difficult, there’s no need to rush into learning even more new exercises and techniques. Instead, we want to master what we’ve learned and ensure you can do them effortlessly with a still and relaxed mind.
If you or the group found the previous sessions a little difficult, there’s no need to rush into learning even more new exercises and techniques. Instead, we want to master what we’ve learned and ensure you can do them effortlessly with a still and relaxed mind.
Diet
In the four hours before a lesson, we recommend staying away from solid foods. Instead, stick with decaffeinated herbal teas, water, and sugar-free fresh juices. In fact, we advise not eating any solid foods before morning lessons. With the intermittent fasting plan, we eat within a window of eight hours. This may vary depending on the exact retreat location.
When you join us at a fantastic Lake Garda Spa or Marrakech Yoga Retreat, you’ll have a choice of non-vegetarian and vegetarian meals. If you have specific dietary requirements, please feel free to let us know when you arrive (or in advance); the guest relations manager will help you.
When you join us at a fantastic Lake Garda Spa or Marrakech Yoga Retreat, you’ll have a choice of non-vegetarian and vegetarian meals. If you have specific dietary requirements, please feel free to let us know when you arrive (or in advance); the guest relations manager will help you.
Holiday Versus Retreat
Is this a holiday or a retreat? This is completely up to you. For some, they like to avoid meat, stay within the complex, and view the trip as an opportunity to get some solitude in today’s busy world. If this sounds attractive to you, we’ll accommodate this. For others, they enjoy excursions and want to explore what the area has to offer. If you want a non-vegetarian trip with a glass of wine, we’ll accommodate this also. Let us know the sort of trip you desire, and we’ll bring it to life at one of our Spa Peschiera del Garda
or Morocco Yoga Retreats
to a castle within our Tuscany yoga retreats.
If you have questions or concerns, why not continue your research with the above links of this page for our retreat method and see more in our Style Section? You may learn more about Perumal Koshy as well as the Yoga with Perumal method itself!
If you have questions or concerns, why not continue your research with the above links of this page for our retreat method and see more in our Style Section? You may learn more about Perumal Koshy as well as the Yoga with Perumal method itself!
PRIVATELY AVAILABLE
Perumal's private yoga sessions, employing the Yoga with Perumal Retreat Method, are personalized and highly effective. The tailored approach ensures individual needs are met, focusing on personalized sequences and progressive learning. Emphasizing meditation and relaxation promotes enhanced relaxation and mental clarity. With a focus on correction, alignment, and adaptability, injuries are managed and progress tracked. The holistic approach encompasses physical, mental, and emotional well-being. Overall, these sessions offer a fulfilling yoga practice, supporting individuals in achieving their wellness goals through personalized attention and a comprehensive yoga experience.
