3 Week Yoga Retreat: йога-комплекс для начинающих от Beachbody

Nutrition Is Important

All the best exercise and wellness programs incorporate some kind of nutritional guide, and this one is no different.

You may be used to the low-carb, high-protein diets that go along with weight-loss and strength training programs. That’s not what this is. The 3 Week Yoga Retreat meal plan isn’t really designed to help you lose weight. It’s meant to cleanse your body and help get you healthy.

It’s more like paleo than anything else. You’re guided to minimally processed, wholesome and low-fat foods.

I’d recommend sticking with the diet, not just for three weeks, but for the long term. I can tell you from experience that paleo-like diets increase your energy level and make you feel better in general.

The 3 Week Yoga Retreat meal plan features some tasty and easy-to-make recipes, but there’s no food list like many other Beachbody on Demand programs have. If you want to make the most of any program it’s important to adopt healthy eating practices to get the best results.

Sometimes, I find it hard to just “go” with it and that a plan works best. I typically stick with Paleo or Keto type foods not only because they are healthy, but you can eat more and stay full longer without worrying too much about counting calories.

The trouble with most of the diet programs out there is that they are too time consuming to stick with. That’s why I tell people to start with something like the 28 day keto challenge. You can read my full review here.

3 week Yoga Retreat Results

I ran through countless tweets and posts to see what actual 3 Week Yoga Retreat participants were feeling about it. I didn’t see any complaints. There could be some out there, but disputing the benefits of yoga is a hard find for anyone.

Beachbody on Demand posts results of the coaches as students quite frequently. Here are a couple people who have shared their success.

Nathan L, made a hybrid workout using Beachbody on Demand programs, The Asylum and P90x along with the 3 week Yoga retreat. He reported improved strength and balance along with weight loss.

I think the 4.5 pounds lost is an understatement. The Asylum and P90 program burn a ton of calories.

Alyssa M. reported success with improved strength and flexibility. She also lost over 7 lbs and improved her reach by 4 inches.

She is an independent Beachbody Coach who has followed the program and provided results to BeachBody on Demand.

From my view, adding yoga to my regular schedule wasn’t something I considered worthwhile until I took the time to learn. I always felt that if I wasn’t jumping around like a mad man during a high intensity interval workout or lifting weights, then it must not be a workout.

I can’t make personal claims of weight loss because I am already on a pretty active workout schedule. However, after giving the workouts some time, I have much better balance, strength and mobility than I would have without.

Phase Three: Progression

Ted McDonald takes the wheel this week to take things to the next level. There are some new poses. You’ll use your newly enhanced balance, strength and flexibility to hold the poses longer and more accurately.

By the end of this week, you’ll likely be on the same level as someone who has been taking yoga lessons at a studio for months. That’s because you’ve been taking daily lessons and working every day to accomplish what others try to with just a couple classes per week.

That’s how the three phases are set up. Every day of each week focuses on one aspect.

Now for a look at each day.

Day One: Core

All yoga poses require strength and control of your core. You’ll notice that right away.

During the first week, you’ll gain “awareness” of this muscle group, according to Vytas. Elisa incorporates breathing exercises into her core day, and Ted focuses on strengthening and toning when it’s his turn.

Day Two: Stretch

Stretching releases tension from the body and stress from the mind. Regular stretching also enhances flexibility.

Vytas will show you the proper and safe way to stretch. After his stretch day, you’ll know which poses are good for stretching your body’s various muscle groups.

Elise builds on Vytas’ basic instructions by combining her breathing exercises with the poses and by explaining how deep, regular breaths feed your muscles to further the effectiveness of the stretching.

Ted’s stretch day is something you’ll want to revisit over and over again if you workout regularly. Remember, he teaches yoga to Tour de France cyclists. He understands how to stretch hard working muscles.

Day Three: Balance

Balancing poses are tougher than you may think. But you’ll amaze yourself with the positions you can hold after you master this three-week course.

Vytas makes it look easy, even though it isn’t. But he explains everything so well that you hardly even have to look at the screen.

Elise goes into how learning to balance the body helps to balance the mind. Ted shows how important balance is for most any strength training exercise.

Day Four: Flow

One pose flows into the next, incorporated with timed and controlled breathing.

You’ll be surprised at how relaxing this is. It’s almost as if the world pauses while you’re engaged in this vinyasa yoga.

All three trainers do a great job with the coaching. It’s a pretty easy concept to catch on to.

Day Five: Flow On The Go

This day also focuses on flow, but the class is shorter and the flow is quicker.

You may return to this day’s lesson often. If it turns out that you like yoga, you’ll love a quick yoga session like this. This is one case where a Beachbody on Demand membership is really convenient. You can stream this, or any other workout, whenever and wherever you want to. That’s a great option to have during a stressful day at work! A little yoga can go a long way.

Day Six: Relax

Vytas, Elise and Ted have five days during their respective weeks, but Faith takes over on the sixth and seventh days of each week. You’ll be glad to see her too. She’s laid back. Her job is to help you relax.

You’re not going to be relaxing on the couch. These are gentler poses that de-stress the mind and body.

Day Seven: Take 10

Instead of being one 30-minute class, day seven consists of three 10-minute ones.

The ab session is about strengthening the core. It’s not intense, but it is effective.

There are morning and evening routines as well. As would be expected, the morning one is energizing, and the bedtime one is relaxing.

There are also 12 mini-classes that offer extra help to those who have trouble with the 3 Week Yoga Retreat exercises. They’re easy to understand and cover all the basic poses.

What To Expect From The Program

The 3 Week Yoga Retreat Program will help you center your zen while improving overall fitness.

There’s something to do every day during this three weeks. If you do decide to try it, I’d recommend sticking to the schedule. It’s just like any other workout program; you have to be consistent.

It’s divided into three phases, each being a week long.

Each day focuses on one core yoga principle.

You may be used to strength training or HIIT workouts where each week or phase features progressively longer and more intense workouts. While these yoga workouts do get more difficult as the program progresses, their durations stay pretty much the same.

Don’t think this means there’ll be any less benefit to the sessions. This is yoga. The idea is to strengthen, tone and stretch your body by getting into and holding poses. There’s no need to go all out with long, extreme exercise.

Let’s break it down.

Beachbody’s 3 Week Yoga Program

I am SUPER excited about a new program that’s being released in September—Beachbody’s new 3 week yoga program called the 3 Week Yoga Retreat! I will be incorporating it into future 21 Day Fix rounds, beginning with the next one on September 5. Keep reading to find out how to join me!

This 3 week yoga program is designed for yoga newbies and is only available on Beachbody on Demand, which is pretty much the coolest thing ever. (I’ll let you know how to get it below so you can join me!)

Benefits of Yoga

Yoga is one of the BEST exercises there is because of the many benefits for all aspects of our spirit, body, and mind. When you’re doing yoga regularly, you’ll feel less stressed, more focused, and balanced. Our bodies are yoga are happy, happy, happy. From improved flexibility, greater strength to better balance, the benefits are body-wide. The positive changes experienced by your body and soul change the way you interact with the world around you and your relationships will benefit. Yoga isn’t just physical, it’s personal development.

Beachbody’s 3 Week Yoga Program

If you’ve been too intimidated by complicated yoga poses—or just not into the woo woo vibe of most yoga studios—you are going to LOVE Beachbody’s 3 week yoga program. The 3 Week Yoga Retreat is a beginner yoga program with a fitness vibe led by several experts who will guide you through three weeks of basic classes and help you reap all the benefits. There are modifiers for you to follow if any move is too difficult for you. You don’t need any equipment, but I do recommend a yoga mat, yoga block, and a strap.

It’s easy to understand  and easy to follow. Each class is 30 minutes or less and each week builds up on the previous one. By the end, you’ll be hooked and have a solid foundation of training and experience in the fundamentals of yoga.

Here’s a breakdown of the 3 Week Yoga Retreat classes:

• Mondays—you will be focusing on your core, which is key to all aspects of your strength.
• Tuesdays—are for stretching to increase flexibility.
• Wednesdays—are about balance.
• Thursdays—will be centered on flow and breathing.
• Fridays—are a more advanced flow with less cueing.
• Saturdays—are about relaxing and unwinding.
• Sundays—are for one, two or three 10-minute classes that will help you wake up, relax, or work your abs.

Here’s a video by Carl Daikeler about this awesome new 3 week yoga program:

Get Beachbody’s 3 Week Yoga Program

You have two options for getting the 3 Week Yoga Retreat:

• It’s included in the Beachbody On Demand membership. You can get a 3, 6 or 12 month membership. Then, all you have to do is log in from your computer or mobile device, click on the On Demand tab and you have unlimited 24/7 streaming access to HUNDREDS of Beachbody fitness programs, including the Beachbody 3 Week Yoga Retreat.
• If you don’t want to deal with a membership, you can get the Beachbody 3 Week Yoga Retreat Challenge Pack. For $140, you get 1) a 30-day supply of Shakeology (my BEST weight loss tool!) delivered to you every month, 2) unlimited 90-day access to Beachbody On Demand (after your 90-day membership is done, you can cancel or you can automatically continue), a 90-day Premium membership to the Team Beachbody Club, 4) discounted shipping ($12+ savings every month), and, 5) right now you’ll also get Portion Fix, the nutrition portion of the 21 Day Fix (seven colored food containers, a Shakeology shaker cup, and the nutrition guide).

My coaching is included AT NO COST—and I’m here to help you rock this awesome 3 week yoga program!

Get a Beachbody on Demand Membership

Author: Monica

Wife, mother, former elementary school teacher, one-half of a dynamic coaching team and co-founder of the Fit Club Network. I am currently an Independent 14 Star Diamond Coach whose passionate about helping others transform their lives.

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Is the Program Worth It?

Is the Program Worth It?

For beginner’s looking to establish confidence and skills on their yoga mat, Beachbody’s 3 Week Yoga Retreat is an ideal program to dive into. With a price lower than most studio memberships, and continued access to teachings via DVD or through renewed online membership, the program offers great value for the financial commitment. Simple teachings by experts with years of experience create a high-quality learning environment, and online support is available to help answer any questions throughout the program.

Completion of this program opens the door to a deep and impactful yoga practice. Once the basic building blocks are in place, the opportunities for yoga exploration are endless. This three-week commitment really is a launching point for a lifetime of yoga – a gateway into potential for profound transformation of mind, body, and spirit.

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Phase Two: Expansion

Elise leads this week. She demonstrates more advanced poses.

Again, I’ve seen other 3 Week Yoga Retreat reviews that are misleading in respect to what’s going on during this phase. One review said that the goal here is the “expansion” of your muscles. No, the idea is to expand your repertoire of poses and advance your flexibility.

Although you’ll probably notice that you’ve started to limber up by the end of phase one, this is the week where you’ll see a change in your flexibility and balance. You may notice that your core feels a bit tighter as well.

Depending on what kind of shape you were in when you started, you may notice a bit of tightness in your arms, legs and back too. This tightness isn’t from overexertion. That’s just the way your musculature feels when it’s using protein to build itself up. Faith will help you relax your muscles during her classes.

What Should You Consider Before Starting A Beginner’s Yoga Program?

Yoga is generally safe for people of all ages and fitness levels. But it does involve a lot of bending, stretching and balancing.

If you have joint problems, you may want to ask your doctor if your body can handle it. The same goes if you have osteoporosis or any other condition that weakens your bones. I did fall a couple times when I first tried yoga.

How’s your balance? Vertigo or inner ear disorders can be aggravated by some yoga poses.

If you’re healthy enough for yoga, and most people are, think about whether you are too fit for a beginner’s program. If you’re used to vigorous exercise that requires balance and you’re pretty flexible now. Perhaps a more advanced yoga program may be a better fit for you.

I’m an avid mointain-biker, so I’ve built up some endurance and balance. Beginner’s yoga was almost too easy for me. Sometimes easy is a good thing, though.

Being overweight isn’t a disqualifier. I mention that because I’m surprised by how many people think it is. Yoga doesn’t help much with weight loss, but it does build endurance, and it makes you more flexible. That will really help if you start a weight-loss program.

What is the 3 Week Yoga Retreat?

What is the 3 Week Yoga Retreat

The 3 Week Yoga Retreat is a program designed to teach beginner’s the fundamentals of yoga. With daily classes and a carefully crafted program, the 3 Week Yoga Retreat makes it possible for anyone to become confident on their yoga mat, regardless of pre-existing skills or fitness level. The at-home program starts on a Monday. Each weekday class is approximately 30 minutes in length, making these classes easy to fit into a busy schedule. Every day offers a unique routine with a different focus, broadening the scope of what students will be able to take away upon completion.

The program offers a variety of resources to help you track your progression and deepen your experience of transformation. Though the program is yoga-focused, it also includes a whole foods-focused nutrition guide, providing you with delicious and nutritious recipes to help promote holistic wellbeing. It also includes a ‘quickstart’ guide that outlines the entire program, as well as a class calendar so that students can keep track of where they have been and what is to come. The ‘pose tracker’ helps to document progression and the short beginner tutorials help to stabilize the foundations of practice by highlighting the basic principles of yoga, breathing techniques, and how to use props.

The program is an at-home experience, but that doesn’t mean that support is not available. Through the program, students receive free 24/7 support from experts in the field.

Йога для начинающих с Татьяной Бородаенко

Серия видео с Татьяной Бородаенко состоит из 20 уроков, которые выполняются по системе йоги Айенгара. Суть данного учения заключается в том, что безопасность и кропотливая отстройка каждой асаны выходят на первое место. Необходимо максимально точно встать в нужное положение тела, что может быть не очень просто для начинающего практика. В связи с этим используются различные вспомогательные средства: бруски и кирпичи, ремни, валики или одеяла. Всё это при необходимости подкладывается под голову, спину, ягодицы для того, чтобы получить правильное положение, но и сделать асану комфортной и исключить вероятность травмы.

Предлагаем вам посмотреть первые три урока серии.

Видео: Йога для начинающих. Татьяна Бородаенко. 01

https://youtube.com/watch?v=i5nzojpgkQA

В первом видео вам предлагается комплекс из самых простых основных асан, таких как:

• поза горы (Тадасана),
• поза дерева (Врикшасана),
• поза вытянутого треугольника (Уттхита Триконасана),
• поза ветра (Экапада Павана Муктасана)
• поза мертвеца (Шавасана).

То есть этот курс рассчитан на абсолютно «нулевого» практика, и его можно выполнить даже без какой-либо подготовки.

Видео: Йога для начинающих. Татьяна Бородаенко. 02

https://youtube.com/watch?v=M9DJH2QAIFk

В данном уроке к Тадасане, Уттхита Триконасане добавятся поза героя II (Вирабхадрасана II), поза вытяжения ног (Урдхва Прасарита Падасана), наклон вперёд (Атха Мукха Вирасана).

Видео: Йога для начинающих. Татьяна Бородаенко. 03

https://youtube.com/watch?v=qCrtCXHw_10

В этом уроке вы сможете освоить ещё несколько несложных асан: позу молнии (Ваджрасану), позу моста (Сету Бандха Сарвангасану), наклон в Сукхасане

При этом обратите внимание, что, например, поза моста может быть сложна для людей с негибким или больным позвоночником, у которых имеются проблемы с шеей. В данном же видео вы всё равно сможете эту позу повторить, поскольку она выполнена со вспомогательными приспособлениями в очень лёгком варианте

В этом вся особенность данного комплекса, он подходит для пожилых людей, для людей с травмами и различными проблемами шеи, спины, суставов, при плохой гибкости. Однако в случае проблем со здоровьем не забудьте сначала проконсультироваться с врачом.

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Wellness is a state of physical, mental and spiritual well-being. It includes the active pursuit
of improvement in physical, mental and spiritual areas by enhancing the concept of self. We
offer packages to help you achieve ideal state of wellness through different means.

We are here to make improvements in your wellness and health, and with the many options we
offer, we are confident that there is a package that’s perfectly suited to you.

You can even extend the package to add more days after the completion of the main package.
Contact us today to customize your visit with a wellness treat for yourself or your family.

Some packages help you to achieve better sleep patterns, others boost your immunity, some help
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Хатха-йога для начинающих с Антоном Ивановым

Ещё один набор уроков по классической йоге предлагает Антон Иванов. В данном случае курс состоит из 30 уроков, в каждом из которых осваивается что-то одно: балансы, прогибы, разные виды дыхания, например, уджайи, какая-либо сложная поза, например, Чатуранга Дандасана, бандхи. Именно поэтому стоит ознакомиться со всем курсом целиком, это позволит вам получить достаточно целостное представление о хатха-йоге.

Мы же предлагаем вам посмотреть три первых видео.

Видео: Йога для начинающих. Урок 1. Ознакомительное занятие. Техника безопасности

https://youtube.com/watch?v=ROZVtsjf6r0

Йога может быть весьма травмоопасным занятием, если выполнять всё бездумно и бесконтрольно, поэтому в первом уроке вы научитесь тому, что необходимо для проведения безопасной практики.

Антон расскажет, о том, как нужно дышать, как именно совершать движения, как не зажимать и не напрягать ненужные участки своего тела. Вы проделаете такие асаны, как:

• поза стула (Уткатасана),
• наклон вниз (Уттанасана),
• поза воина III (Вирабхадрасана III),
• поза героя (Вирасана),
• поза планки (Кумбхакасана),
• собака, смотрящая вниз (Адхо Мукха Шванасана),
• поза кошки (Марджариасана) и некоторые другие базовые позы.

Видео: Йога для начинающих. Урок 2. Освоение баланса

https://youtube.com/watch?v=Jk9sH4Mkze4

В данном комплексе представлены основные балансы стоя, поскольку их может сделать любой начинающий практик в отличие от балансов на руках, однако они дают очень хорошую подготовку к последующим позам, учат держать равновесие и лучше контролировать своё тело.

В уроке подробно разбирается поза половины луны (Ардха Чандрасана). Антон рассказывает, как правильно вставать, чтобы распределять вес по опорным точкам и хорошо удерживать любой баланс. Также вы выполните такие асаны, как поза воина III (Вирабхадрасана III), попробуете встать в позу журавля (Бакасану), освоите позу лодки с вёслами (Ардха Навасана) и некоторые другие.

Видео: Йога для начинающих. Урок 3 от. Асаны для живота

https://youtube.com/watch?v=NUhLUH1NlUs

Как можно понять из названия, в данном уроке рассматриваются асаны для укрепления глубоких мышц живота, что позволит не просто получить плоский живот, но иметь отличную осанку.

Вы разберёте технику упражнения дыхание огня (Агнисара Дхаути). Также попробуете такие асаны, как поза восьми точек (Аштанга Намаскара), поза моста (Урдхва Дханурасана), поза крокодила (Маракасана) и некоторые другие несложные асаны.

The Instructors

You need to learn how to do yoga from an experienced teacher. That’s how you learn proper form. You don’t want to end up pulling a muscle.

So I looked into the instructors who developed the program and lead the 3 Week Yoga Retreat exercises.

Vytas Baskauskas has been a yoga instructor since 2001. His experience has made him one of the most recognizable names in his field. He’ll get you started in phase one.

Faith Hunter has been studying various types of yoga since 1990. She’s a long-time meditation expert as well. She’ll help you relax on the weekend classes.

When Tour de France competitors need yoga instruction, they go to Ted McDonald. He’s an expert on how to use yoga to build strength and prevent injury. Ted gets phase three.

Elise Joan is a former ballet dancer, and she integrates her graceful skills into her yoga instructions in phase two.

With instructors like these, I couldn’t wait to see what the classes would be like.

Week One: Foundation

I’ve seen other online 3 Week Yoga Retreat reviews that say this week is the instructional week, where you learn yoga form. This is wrong.

The whole program is about learning form. The following two phases do build on this one, but it’s not really a prep week.

Vytas teaches you the basic yoga poses, on which all the others are built, and he teaches you what their benefits are.

Pay close attention here. Everything you do in the next two weeks builds on the core principles that Vytas is teaching you.

Take care and go slow. Every day’s workout has a modifier. That’s the guy or gal in the back who’s using a slightly different form than the trainer. Do what the modifier is doing if what Vytas is doing makes you feel like your going to pull something.

Benefits of the Program

Benefits of the Program

There are a variety of benefits of this program in particular and of introducing yoga as a regular routine in general. Some of the selling points of this program include the flexibility it offers. Without having to go anywhere or be on a particular daily schedule, yoga practice is made convenient. The price is also of value, being at par with a monthly yoga membership if not more affordable. Online support at any time is also of great benefit when questions arise about your practice. The Beachbody 3 Week Yoga Retreat builds confidence on the mat in the comfort of your own home so that when you are ready to head to the studio, you feel comfortable in your own flow.

On a physical level, this program helps to build strength, deepen flexibility, and improve balance. Through continued practice of a variety of poses, the entire body is engaged and muscle tone improves. The program also helps to improve posture and promotes weight loss, especially when paired with the whole food-based nutrition plan the program offers alongside the workouts.

This program (and yoga as a regular practice in general) also helps to reduce stress, increase confidence, and balance the mind. It improves focus and stamina and contributes to personal transformation. Various poses also offer unique, individual benefits, so the positive impacts of this program are far reaching.

As a beginner program that requires commitment and attention, this program effectively prepares the soil for a deep and powerful personal practice. The convenience, simplicity, and straight-forward approach of these classes makes this program a solid starting point for any beginner student. From there, the opportunities to explore yoga on a deeper level are endless.

Getting Started

Getting Started

You can also opt to try out Beachbody On Demand, giving you online access to countless online workouts and trainings. You can start with a 14-day trial and then have the option to try one of numerous membership options. A quarterly membership is $39.00. Yearly members are just $99.00, with a 30-day money back guarantee.

Aside from access to the program itself, you’ll be required to have your own yoga mat and a couple of blocks for modifications. Commitment to following through would be a great asset to have as well, helping you to stay focused throughout the lessons that unfold over the three weeks.