We will teach two daily 90 minutes classes. In the morning before breakfast and in the afternoons. If you are attending a retreat on your own – OneOnOne- we will teach one daily 90-minute class.

WHAT WILL YOU LEARN?

• GOLDEN RULES

Understanding the rules of a yoga practice will connect aspirants to the intuitive hidden aspects of yoga.

Practitioners ought to identify the underlying reasons for practicing yoga, learn how to draw the attention inwards, create regularity in practice, undertake joint preparation, understand the core as well as the steps to building strength, avoid contact with the pain, learn the stages of healing, 2 reflexes governing asana and diet basics.

This leads to a deeper experience of yoga and most importantly injuries are reduced allowing the practice to remain pleasurable.

• REGULARITY IN PRACTISE

To reach the depths of yoga regularity in practice is paramount.

It is one thing to hit the mat at the same time every day. But we must, to avoid monotony or injuries, understand how to practice regularly.

Once a method of practicing regularly is realized and implemented then we may appreciate the benefits of regular practices while grasping the subtle influences of the environment.

This retreat gives us a way to build regularity into your practice.

• FROM STABILITY TO BALANCE

What does it take to create balance? First, we have to find our center. Just beginning to take care of our inner we can act effectively on what is outside.

Upon reaching the inner stability will emerge with the ability to influence what we are in direct contact with.

A cornerstone that will one day become a step to change intimate able to generate positive effects on the parts that make up the whole that is our world and our emotions.

• The 6 parts (1. Pranayama, 2. Preparation, 3. Salutation, 4. Strength, 5. Stretching, 6. Meditation and or Relaxation) of Yoga with Perumal are combined into varying focus based sequences throughout the retreat sessions.

RETREAT METHOD

SEQUENCES

Sequences are for all level participants and develop from the simple to the more complex.

We practice at a level that is not too light yet not too strong to avoid becoming very adrenalized. The method is instructed meditatively encouraging one to open the body in progressive layers without being pushy or punchy.

Classes are roughly 90 minutes and practiced twice a day without repeating the same sequence over successive sessions. Each class is not a separate entity from each other.

They are synergistic with every lesson acting as a step into the next session. Our yoga retreat classes collectively create a whole felt within your entire being.

The below sequence samples provide an insight into what is practiced in each lesson. Sequences are adapted to the individual or group.

Participants coming into the retreat, after the group has already formed, will begin at the current sequence being followed. All yoga lessons are ending with meditation and relaxation.

The Yoga with Perumal retreat method enables experienced and beginners to practice together.

First Lesson Evening – 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 preparation and tune-up of the body for the upcoming lessons.

When arriving this sequence is an ideal first gentle entry step into the retreat. Included is an introduction to the upcoming lessons.

Second Lesson Morning – CORE AND DEEP BREATHING

This class is the foundation for 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.

Third Lesson Evening – 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’s upper body plank sequences.

Fourth Lesson Morning – PLANK SEQUENCES TO 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.

Fifth Lesson Evening – STRETCHING & 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 thorough 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.

6th Lesson Morning – ONWARD

The lesson sequences that proceed from the 4th day onward depend on the individual or group that is participating. What we proceed to do is based on feedback regarding ability.

We either repeat the previous lessons or combines the previous lessons into more complex sequences with synchronized breath and movements known as vinyasa.

There should be no hurry to enter into new and unfamiliar information especially if the previous sequences were challenging.

The deeper goals of practicing yoga postures are to do them with an effortless movement while maintaining a still mind.

Additional sessions include pranayama and meditation and combining sessions with vinyasa flow are just some of the many sequences done.

Additional activities are available on demand but not included in the package: spa treatments, bike riding, horse riding, Moroccan cooking classes, hiking in the Atlas Mountains, hot air ballooning, tennis, and golf.

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