Autumn Retreat: Asanas for a Healthy Back
Thu., 22 September 2022 – Sun., 25 September 2022
The 12 basic postures and variations are preventive care for the entire back.
ust three days of intensive asana practice can bring about noticeable improvements in one’s posture. We will use a plumb line to measure these changes. Each participant has their photo taken at the plumb line with individual explanations.
Posture analysis with plumb-line test (PowerPoint show)
- Asanas and proprioception: balance and body awareness
- Asanas for people with a rounded back, swayback or scoliosis
- Pose, counterpose and in-depth relaxation
- Step-by-step stretching in the Forward Bend
- Strengthening backward bends
- Focus on exercises for the legs and abdominal muscles
- How does proprioception (body awareness) work?
- The plumbline test: basic principles and individual results
- The path of Karma Yoga – the key to inner peace
- Opening of the heart – Bhakti Yoga
- Concentration and meditation: the thought waves in balance
- Yoga and Vedanta: the universe in balance
Yoga: Your Home Practice Companion, Sivananda Yoga Centres
Many photos; asana practice programmes for beginner, intermediate and advanced users; relaxation and meditation; over 40 vegetarian recipes.
With a certificate of participation for 30 training units of 45 minutes each
|ACCOMMODATION & MEALS|
In a smoke-free eco-hotel
|Dormitory (for ladies only):||€42|
Minimum stay: 2 nights
Triple rooms on request for 3 people staying for the same dates.
All rates include VAT and are subject to a €1.80 visitor's tax per person per night.
|6:00 – 7:30 am||Morning meditation, mantra chanting, talk|
Twice a week and weather-permitting, the meditation takes place as a silent walk.
|8:00 – 9:30 am||Asanas and pranayama, sometimes followed by a short lecture on the different aspects of yoga|
|10:00 am||Vegetarian brunch|
from 11 am
|Time for an invigorating sauna visit or a relaxing massage; occasionally a walk or excursion. The time for the workshop/lecture on the yoga theme will be communicated after you arrive.|
|4:00 – 5:30 pm||Asanas and pranayama|
|6:00 pm||Vegetarian dinner|
|8:00 – 9:30 pm|
Evening meditation, mantra chanting, talk
Occasionally the meditation takes place as a silent walk.
Programmes are subject to change or cancellation.
Participation in the afternoon lecture/workshop is optional.
Accommodation and meals are in the non-smoking eco-hotel serving wholesfood organic vegetarian meals.
All guest rooms have wooden floors and furniture, health mattresses, shower, toilet, hairdryer, telephone and radio. Most rooms have a balcony.
A meditation pillow for the morning and evening meditation sessions is recommended. A meditation shawl is also advantageous.
To practice the yoga poses you will need a non-slip yoga mat or wool mat. You will need a blanket to cover yourself at the end of the yoga class during the so-called final relaxation.
Pillows, shawls, blankets, mats and much more can be purchased in our online shop or in our boutique after arrival.
For your stay you should bring comfortable clothing, slippers, walking shoes, rain gear, torch (flashlight), bathing suit and towels. Eyeglass wearers should bring a hard case for safe storage during the yoga classes.
Please note the measures and regulations relating to entry, stay and departure for yoga vacation. They are updated regularly.