DAY ONE: QUICK + EASY MORNING PRACTICE (10 MIN)
This ten minute sequence can be done before you get out of bed in the morning, so even if you don't have time or energy for a longer yoga practice, you've already gotten a bit of yoga in for the day. Prioritizing our practice first thing in the morning allows us to begin our day feeling centered and present, and this carries throughout the rest of the day. If you have time, this day also comes with a guided morning affirmations meditation practice.
DAY TWO: BEDTIME PRACTICE (20 MIN)
This gentle, seated and supine practice releases tension in the entire body so that you can feel relaxed and ready for bed. This day also comes with a guided yoga nidra practice for insomnia. You might fall asleep before this is over.
DAY THREE: SUPINE FULL BODY STRENGTH (20 MIN)
For day three, we are going to turn things up a notch. We may be doing yoga in bed, but this doesn't mean we can't condition our muscles at the same time. If you're a bed-bound yogi, this practice is a great way to begin building strength and prevent muscle wasting. This entire practice is done lying down and targets the upper body, core and lower body.
DAY FOUR: RESTORATIVE YOGA (ONE HOUR)
This restorative sequence is delicious! Since this is a bed yoga retreat, I wanted to give all of us this opportunity to really savor our practice. Infused with meditation, this restorative practice will rejuvenate your entire body.
DAY FIVE: CHAKRA FLOW (30 MIN)
What are the chakras? How does our yoga practice affect them? Why does any of this matter? We'll be exploring all of this on day five with a seated yoga flow that activates all seven of the major chakras.
DAY SIX: YOGA NIDRA (40 MIN)
Yoga Nidra means yogic sleep. It's a guided meditation practice that uses a systematic process of relaxation to bring you into a state of consciousness where you are floating midway between waking and sleeping. This can be an incredibly healing practice for mind, body and spirit, bringing the entire being into an integrated state of wholeness. On day six of our retreat, we'll be practicing Yoga Nidra and giving the body a break.
DAY SEVEN: NECK + SHOULDER RELEASE (30 MIN)
I think it's safe to say that most people experience neck and shoulder tension to some degree. In this practice, we'll explore gentle movement and stretch to help release tension in the neck and shoulders. I find that once these areas relax, the rest of the body tends to relax, too.
DAY EIGHT: UPRIGHT FULL-BODY STRENGTH (40 MIN)
This practice strengthens the entire body. If desired, you can split this class in half and do the upper body one day and the lower body on another day. Honor your body. There's no rush. Building strength takes time, patience and persistence. Every time you practice, no matter how short or how long, you are making progress.
DAY NINE: SUPINE FULL-BODY STRETCH (15 MIN)
Today we'll take it easy with a supine full-body stretch since our muscles might be a bit sore from day eight. The poses in this class release any energy blocks that may be stifling circulation of blood flow to the muscles and internal organs. The entire practice is done lying down.
DAY TEN: BEDSIDE YOGA PRACTICE (30 MIN)
In this class, we will venture out of bed and explore some fun ways to modify standing poses using the edge of the bed for support. My hope is that you'll feel energized and inspired after this class.