Everyone deserves a break to rest and restore, and you can take one anytime, anywhere and establish a self-care habit with this virtual reTREAT!
At-home or on-the-go, anywhere with an internet connection and anytime it is convenient for you, this 5-Day Yoga Virtual Mini-ReTREAT provides a restful and rejuvenating practice oasis daily. We are playing with some of the basic shapes of yoga, in active and/or restorative iterations, to find the most delectable flavors for your personal practice.
Each daily session is focused on one beneficial yoga pose, which you can choose to approach in a low-impact restorative manner or in a more energizing activated form. For yogis at all levels, I’ll teach each session so that beginners can understand and experienced practitioners can go deeper into their experience of the poses and designing their practice.
If you have 5 minutes, just jump ahead to the last resting pose, set a timer, breathe, and enjoy.
With 30 minutes, do the full video practice and return to your day refreshed.
Or if you have an hour or more, choose additional practices to create your own personal retreat experience.
Yogalicious ReTREAT 5-Day Virtual Escape Video Playlist
Day 1
Today we’re getting grounded and stable, strong and relaxed with a selection of elongated shapes, including Mountain, Plank, and Savasana. We are starting off with a brief seated warmup, then moving through a few yoga poses which invite the experience of length and extension through the whole body, torso and legs.
Today we’re getting grounded and stable, strong and relaxed with a selection of elongated shapes, including Mountain, Plank, and Savasana. We are starting off with a brief seated warmup, then moving through a few yoga poses which invite the experience of length and extension through the whole body, torso and legs.
Make the practice yours by trying my suggested variations as well as other favorites, get integrated and warmed up by doing the whole sequence, or go full-relaxation and skip directly to a restorative savasana.
Day 2
Full Day 2 Content
Today we’re diving in with forward-folding shapes, including Chair, Ragdoll, Seated Forward Fold, and Savasana. This sequence of poses will help us to get centered, inward-going and relaxed.
Make the practice yours by trying my suggested variations as well as other favorites, get integrated and warmed up by doing the whole sequence, or go full-relaxation and skip directly to a restorative Child’s Pose adaptation.
Day 3
Full Day 3 Content
Combining Day 1’s experience of length through the whole body, and Day 2’s forward folding at the hips, we’ll now shift perspectives and take a “V” or an “L” shape through several iterations, both upright and inverted, vigorous and deeply relaxing.
Sorry my voice is not picking up in reclining postures, some inversions, or during music play! I didn’t realize this was happening until too late in the editing game. I will continue to improve sound quality in the future! In the meantime, it is very much possible to get all the benefits out of the practice with occasional lapses in my detailed commentary.
Day 4
Full Day 4 Content
You are in “4” a treat today, tuning in, turning up, turning out to open the hips to turn into Figure Four, Tree, Pigeons & Butterflies, and a soothing 4:4 breathing pattern.
I find that dancing and every day life tighten up my hips and lower back, and a few stretches make everything better!
Day 5
Full Day 5 Content
Do you ever feel closed-off, separate, or collapsed? Although turning inward (such as we did physically in the forward folding practices, as well as metaphorically) has its place, we want to balance that action with opening up and reaching out. Today we’re going to float our hearts open, leaning back to receive all the goodness in our lives.
We’ll be stretching through the back and shoulders in standing or seated, prone, and supine shapes and finding our favorite backbending flavors. We’ll also practice a slightly prolonged and deeply relaxing 5:5 breathing pattern.
With this practice our virtual yoga reTREAT is complete! I hope you have relished your daily escape and know that you can always come back to the practices when you need them.
Ways to keep on savoring your retreat:
- Indulge in savasana anytime with Fall Forest Savasana
- Relax for 45 minutes with a Yoga Nidra or yogic sleep session
- For more fun variations on plank pose, try some Planking Pleasures
- For more mountain & plank goodness Sensational Caterpillar Walks
- Keep on standing strong, rising and sinking in a Sun Salutations practice
- Refine your taste for chair pose or practice dynamic squats with Scrumptious Squats
- Carry on sailing away with Beatific Boats
- Lots more fun with Buoyant Bridges here!
- Looking for a chair-based yoga session? Try the Spring Fresh Seated Yoga Practice
- For more tasty hip-openers, watch my Intro to Hip Stretches
- How does external rotation of the hips work in dance? Here are some Truths about Turnout
- Explore a variety of yoga practices on my Yogalicious Playlist on YouTube
- Get dancey with my Dance Warmup, Ballet Barre, or Centre Playlists or upcoming free virtual Ballet Intensive (make sure you’re following me on IG and/or subscribed to my weekly email newsletter to find out more)
- Still want to keep moving? My Minimal Fitness article and Playlists have ideas…
- Get out for a walk or sit in nature
- Take an especially indulgent cleansing shower or bath
- Blow bubbles, see something beautiful, embrace your inner child
- Get out your favorite candles, incense, oils and aromatherapy, refreshing beverage, drawing supplies, and favorite book, or meditation supplies and put them to good use
- Get into that rooted feeling with a Grounding Meditation, elaborate on your sense of core power with a Centering Meditation, maintain a meditative mood with an Orienting Meditation, or enjoy some silence and find your favorite meditation approach (Meditation Practice article)
- Play with Pranayama breathing techniques
- If you’re not sure how to adapt the poses to feel delicious to you or you want more opportunities to practice, you can go ahead and schedule a complimentary consultation for personalized support from me, or hit me up on social media
- Reflect & Journal: record your intention and experiences (Journaling & Reflective Practice article), starting with prompts such as, What are your favorite yoga poses, shapes, or exercises? Which do you dread? In both cases, why? What movements make you feel good/better? What joyful movement does your summer have in store? How do you relax and restore? What next step are you inspired to take?
Questions for Reflection:
- What value have you received or generated by participating in the ReTREAT?
- What feels missing, incomplete, or disempowering in your ReTREAT experience?
- What do you want to be acknowledged for?
- What parts of the ReTREAT practices do you wish to integrate into your life?
- What structures of support will you put in place to help you remember?
May these nurturing habits of mindful movement and self-care become a permanently beneficial part of your daily ritual.
I am so happy to have you here and to support you in living an extraordinary life!