Yoga Retreat to Rest and Restore

You'll learn a little bit about affirmations, how they are used in yoga classes and how you can use them in your every day life.

We'll use affirmations in one of the retreat yoga classes (the Yin yoga class on Saturday evening), so I recommend watching this video before then. Affirmations are only a suggestion, so if you would prefer not to use them, then please don't feel like you have to.

I've included a list of 45 affirmations as a resource, which you can use as an optional activity if you wish.

To use this resource, pick out a couple of affirmations that resonate with you. Repeat that affirmation to yourself or out loud several times, at least once a day. Or if you prefer you can use and repeat them each day of your retreat.

To see a benefit in using affirmations, it's suggested to pick a couple of affirmations then repeat them to yourself daily for a couple of weeks. After a couple of weeks notice whether you feel any difference. That said everyone is different, so some people may see a benefit after doing this once or a couple of times, after several weeks, or not at all. It can also vary depending on the affirmation you pick, which is why it's important to pick one that you resonate with.

Learn how to use a technique known as tapping or physiological acupressure.

This technique is commonly used to treat anxiety, depression and PTSD, however it can also be used to help with emotional regulation.

Next time you're feeling a little anxious or you feel like you need a pick me up, you could try this technique.

I've also included a downloadable pdf with a bit more information about Tapping.

You'll learn a few self massage technique, which you can use as part of your optional activity or just whenever you are feeling like a bit of extra self care.

These massage techniques are used during Indian Head massages - working a bit on the neck, shoulders, head and face. Plus a little bit of self-massage for the hands and wrists. You can follow the sequences, or take the elements you like and do them for as long as a little as you like.

If you choose self-massage or the foot soak as your optional activity, I recommend also finding a tennis ball or spiky ball, and using this on the bottom of your foot as a bit of self foot massage. It's a really great way to release tension in the feet (a body area often forgotten about). Then once finished with the ball, massage some moisturising cream into the feet.

Learn about the benefits of Ocean's breath ('Ujjayi' breath in Sanskrit) and how you can start using Ocean's breath during your yoga practice.

This 45 minute yoga class will help to calm the nervous system, relaxing the body and mind.

Props:

- Yoga blocks or old books (a few blankets could also work)

- Yoga strap, belt or rolled up towel

- Towel or blanket for extra padding

- Yoga mat

You may like to set the mood with some soothing music, soft lighting or essentials oils.

Put away any distractions. Find a quiet place. Let others in the household know not to disturb you for the next 45 mins. And enjoy this time to rest and restore.

If you're not sure what a Vinyasa is, then this short class will teach you. We'll run through two variations of a Vinyasa - you'll be able to take the option best for you in the class below.

No props needed. Beginners welcome.

Vinyasa is a upper body and core strength building style of yoga - it can be quite a strong practice. Vinyasa classes are a great way to wake up the body first thing in the morning as they are quite dynamic.

Morning Yoga Flow to get the body moving. We'll build some heat in the body with some sun salutations, core strength, leg stretches and upper body strength building.

No props needed though you might like to have a blanket or padding for the hands/ wrists.

This class is a Vinyasa style class - If you're not familiar with the Vinyasa style, then you might like to watch the 'What is a Vinyasa' before this class. You will then be able to choose which type of Vinyasa to take during this class.

Retreats are great for rest and restoration, however they are also a great opportunity to dive deeper into some of the different elements of Yoga. So during this class we'll  focus on each of the 7 different Chakra points. Starting at the root chakra and making our way up to the Crown.

During the class you'll also be invited to use an affirmation related to that specific Chakra point, if you wish.

And if Chakras don't interest you, you'll still receive all the benefits of the different poses we practice during the class.

I've included a downloadable resource to find out more about Yin yoga, the benefits and what to expect in the class. If you've not done a Yin yoga class before, definitely check this out before the class.

Roll out of bed and start your Sunday with this stretch and strengthen morning yoga class.

No props needed!

Beginners welcome!

Restorative bedtime yoga to calm the mind, restore the body and prepare you for a good night's sleep.

Like Yin yoga, restorative yoga is a slow meditative practice. However, unlike Yin we are aiming to completely relax the mind and body, and restore you to your optimum.

Props:

- Pillows and blankets

- Comfortable clothes

This class is designed to practice shortly before going to bed. You can even practice this in your PJs and in bed if you like.

There will be some guided meditation and breath awareness during the class. This helps to connect the mind and body and develop body awareness.

We will end the practice with a body scan. From here to you can stay  and drift off to sleep if you like.

If you're feeling a bit overwhelmed, stressed or having issues sleeping - why not try a guided relaxation or Yoga Nidra?

Yoga Nidra translates to "Yogic Sleep" and is a type of guided, restorative meditation, where we are trying to reach that dreamy state in between being asleep and awake. There is no wrong or right way to do a Nidra - whatever you experience is what your body needs at this present moment.

Benefits of a Yoga Nidra or Guided Relaxation:

• Helps to calm the nervous system by taking your focus away from your thoughts and just focusing on feelings within the body. This naturally slows the breath, which further relaxes and soothes the nervous system.

• Can improve sleep by relaxing the body - switching off the active mind. In this state our bodies slow down, our heart rate slows down, our breath slows down. This makes it easier to both fall asleep and stay asleep.

• Can help with emotional regulation - as we become more aware of our body, we are better able to observe how we are feeling, and choose how to respond. This can help us manage any feelings of anger or frustration arising.

Why not get yourself comfortable and treat yourself to some you-time with one of these BONUS guided relaxations - my gift to you!

The first relaxation is a 15 minute Guided Relaxation for sleep - perfect to listen to before going to bed!

The second relaxation is a 17 minute Calming Relaxation, which can be listened to at any time of day.

In addition to the MP3s I've also filmed one of the Yoga Nidras - a bonus, bonus :)

In this 40 minute Yin Yoga for better sleep class, we'll be taking poses and exercises to help slow down the body and mind, preparing them for sleep.

In Yin we hold poses for a longer period of time than in most other types of yoga. In this class we hold each pose for about 3 minutes. This gives us the opportunity to focus on our breath, slow down and deepen our breath and come into a meditative, restful state.

Though this is a Yin class, we do take a restorative approach in the class, which means you'll need a few props:

- 1 or 2 Pillows from your bed or a bolster

- Yoga bricks/ blocks or a couple of hard books - you can also use the pillows if you like (I'll show options for both)

Beginners welcome!

As always, if you feel any pain in any of the poses, please come out or adjust. I give a few options for each of the poses, however it's up to you to listen to your body and take what feels good for you.