TEACHER: Ellen Cremer
LEVEL: Relaxing 1
DURATION: 14 Days
TOTAL PRACTICES: 14
Your Weekly Practices
SETUP YOUR PRACTICE SPACE: Is there one dedicated space where you can leave your props so they are readily available? Or do you like the flexibility to practice on your deck on sunny days? Some privacy is helpful; plus consider turning off your phone, asking for some quiet time from family and keeping excited pets in another room.
PROPS: Here's a general list of props you should have on hand; you may not need all of these depending on the Challenge you're doing. Plus, I announce at the beginning of each practice what you'll need that day. Yoga props are easily found online or at a local sporting goods store.
• Yoga mat
• Two foam Yoga blocks, 4 inch width
• Blankets or pillows (optional: household blankets)
• Yoga bolster (required for most Restorative practices)
• Yoga strap (optional: belt or scarf)
• Therapy balls (only needed for self-massage practices; tennis balls work too)
SHOULD I EAT BEFORE PRACTICE? Try to avoid eating 1-2 hours before any activity; but as with all things, adjust to suit your needs and lifestyle. Avoid caffeine before any relaxation practices.
PRACTICE EVERY DAY? WHEN? It's ok to skip days, take breaks and adjust the schedule to fit your needs! Also each day has a suggested practice time (generally active in the morning, relaxing in the evening); but as always listen to your body and don't be afraid to experiment and modify.
RESPECT YOUR LIMITATIONS: It’s important to remember that not every single Yoga pose offered here is right for everyone, especially with old injuries or other limitations. Please be patient with yourself as you begin this journey and feel free to take breaks or modify as needed.
PRACTICE DETAILS and PROGRESS: Next to each practice you'll find some notes on length, time to practice and what to expect (see sample to the right). When you complete each practice, click the Mark Complete button to save your progress. As you move through the Challenge, you'll see the Progress pie chart change to reflect your progress. You can always click the COMPLETED button again if you want to do that practice over again.
I know from experience that home practice is a mixed blessing. But because of the quieter and introspective nature of this retreat, I invite you to plan ahead a little and think about your practice space and schedule. How can you create as much privacy and sanctuary for yourself as possible? No space is perfect and distractions will likely show up, but I do believe that you express a clear intention for self-care by thinking about your space.
It may also be very helpful to get a little closer to your personal ‘WHY’ around choosing this particular practice. What motivated you to try this? What are you hoping to experience or learn? To gain or let go of? Take a few minutes to journal and reflect on these questions and keep in mind that the answer may not come in words for each of you—but perhaps an image or a feeling. This inquiry will help you link the upcoming classes more closely to your personal desires and needs.
On some days you will see more than one practice; these can be done back to back for a longer session or spread across your day. As you learn to be more mindful with yourself, you’ll notice that this also leads to more mindful choices in your life. What do you need? Listen to your body and make adjustments and changes as needed.
Enjoy yourself and good luck!
— Ellen Cremer, Owner
Morning • 59 min
Evening • 30 min
Morning • 33 min
Anytime • 54 min
With so many new experiences and impressions coming our way every day, it can be very helpful to also shine a light on what we hold on to but actually want to let go of. This might be tension in the body or can be a deeper inquiry into emotional patterns and beliefs. See what most resonates with you and let your intuition guide you.
Evening • 48 min
Evening • 37 min
There are so many things you could be doing in your free time, but you have chosen to immerse yourself in this mindfulness retreat; I want to take a moment to acknowledge your dedication and commitment.
Before you continue on with week two, let’s take a moment to reflect on your experience so far. How are you doing? What were some of the celebrations during your practice? How did you let yourself receive those moments of goodness? How about any challenges that you may have encountered? Were you able to find a way to be with yourself in those difficult moments too? This is an opportunity to capture any moments that stood out and by briefly reflecting (or perhaps journaling) on those moments to see if there is something valuable to discover for yourself. With this immersion, you are getting a real sense for how Yoga isn’t just about a stronger and more flexible body—but self-discovery and personal growth!
Morning • 49 min
Morn/Eve • 45 min
Anytime • 23 min
Anytime • 49 min
Evening • 32 min
Anytime • 48 min