Yoga Vacation Retreat with Roberto Astorga and Brigitte Longueville| February 17 – 22, 2023

The yoga program during this 5-day retreat will be a fusion of Restorative Alignment taught by Brigitte Longueville and therapeutic applications of Iyengar yoga taught by Roberto Astorga.

Each day you will revitalize and rejuvenate in a morning yoga session with these two master teachers.

After lunch the entire afternoon is yours to explore the beautiful surroundings; go for a walk on the beach, bask in the sun, swim in crystal clear water, or read a book in your lazy hammock.

In the evening you can watch the moon rising from the ocean and enjoy dinner with your new friends in one of the nearby restaurants.

Arrival - Feb. 17

Your bungalow will be ready for you from 2:00 pm.

7:00 pm: Welcome dinner.

Day 1 - Feb. 18

6:00 – 7:00 am: Meditation and pranayama (Brigitte)

7:00 – 8:00 am: Breakfast

8:00 – 9:30 am: Restorative Alignment (Brigitte)

- Dynamic sequence with standing poses.

- Passive position with the BackMitra to mobilize the spine and to release stiffness in the superficial back muscles.

9:30 – 9:45 am: Break

9:45 am – 12:15 pm: Yoga for Back Care. (Roberto)

On the first day, participants will learn about the most common posture miss alignments in Yoga. We will also explore the role of the core muscles and will learn proper techniques to keep the core muscles strong at the same time you take care of your spine.

You will learn how to strengthen your core muscles in a balanced way to effortlessly support proper alignment of the spine when we sit and move.

Day 2 - Feb. 19

6:00 – 7:00 am: Meditation and pranayama (Brigitte)

7:00 – 8:00 am: Breakfast

8:00 – 9:30 am: Restorative Alignment (Brigitte)

- Dynamic sequence with backbend poses; we will bring the attention on the shoulders, the arms, wrist and hands.

- Passive position with the BackMitra this to mobilize the shoulder blades and shoulder joints.

9:30 – 9:45 am: Break

9:45 am – 12:15 pm: Keys to Sacroiliac Stability. (Roberto)

On day 2, you will learn how to prevent and resolve sacroiliac instability, so you can enjoy a lifelong practice.

The practice will include making modifications to the poses, explore the “talents” of the spine during poses that involve spinal rotation and release the ligaments of the sacroiliac joint.

Day 3 - Feb. 20

6:00 – 7:00 am: Meditation and pranayama (Brigitte)

7:00 – 8:00 am: Breakfast

8:00 – 9:30 am: Restorative Alignment (Brigitte)

- Dynamic sequence with forward bend poses.

- BackMitra work to mobilize and stabilize the sacrum.

- Working in a passive way to strengthen the core.

9:30 – 9:45 am: Break

9:45 am – 12:15 pm: COVID-19: A suggested recovery program (Roberto)

Last year, I was diagnosed with COVID 19 and I want to share my experience healing from the virus with you!

On day 3, we will practice a sequence designed by the Iyengar Institute of England. We will practice the poses recommended for the recovery phase of COVID, which focus on the respiratory system, the adrenal system and the nervous system.

My goal is that you learn the sequences designed for the process of recovery. These tools can be used when recovering from any disease involving the respiratory system.

Day 4 - Feb. 21

6:00 – 7:00 am: Meditation and pranayama (Brigitte)

7:00 – 8:00 am: Breakfast

8:00 – 9:30 am: Restorative Alignment (Brigitte)

- Sequence with chair, to protect the knees and to open the hips in a passive way.

- Passive work on the lower back with horizontal pressure.

9:30 – 9:45 am: Break

9:45 am – 12:15 pm: Building blocks for standing, lateral extensions  (Roberto)

On Day 4, you will learn the building blocks of challenging poses that involve spinal rotation and we will apply the points learned during the first 3 sessions.

Day 5 - Feb. 22

6:00 – 7:00 am: Meditation and pranayama (Brigitte)

7:00 – 8:00 am: Breakfast

8:00 – 9:30 am: Restorative Alignment (Brigitte)

- Dynamic sequence with twist and side bending to strengthen the lateral lines of the body.

- Vertical and horizontal pressure in the mid-back to relax around the thorax.

9:30 – 9:45 am: Break

9:45 am – 12:15 pm: Restorative Yoga (Roberto)

Restorative yoga is a slow, mindful practice in which props are used to support the body so that it can become still and restfull. This stillness slows the breath, soothes the nervous system and keeps the mind quiet. On the last day of the retreat, we will be practicing a restorative sequence aimed at observing the impact of the retreat in our physical, spiritual and emotional selves.

12:30 pm: Lunch

1:30 pm: End of the retreat