Q U I C K S TA R T G U I D E
Q U I C K S T A R T
G U I D E
HAVE YOU ALWAYS WANTED TO TRY YOGA, BUT DIDN’T KNOW WHERE TO START? Then this is the program for you. The 3 Week Yoga Retreat™ is an introduction to yoga, designed specifically for beginners. It’s like a crash course on yoga, where you’ll learn proper form andthe basic fundamentals of yoga. And the best part? We’ve stripped yoga down to the mat. There are no candles, no chanting. Just 4 great yoga experts giving you incredible guidance, so you can focus on building a solid foundation while truly indulging yourself in the great benefits yoga has to offer, allowing you to get the most out of your experience. This is Simply, Yoga.
HOW DOES THE 3 WEEK YOGA RETREAT WORK? Each week during your retreat has a specific focus that allows you to grow in your yoga practice and build on the previous week. Every day of the week, classes are centered on a particular basic element of yoga.
FOUNDATION Week: Vytas will lead you through your first week, where you’ll learn the introduction and basic fundamentals of yoga.
PROGRESSION Week: Ted will guide you through your third and final week of the retreat, where you’ll kick it up a notch and really begin to see your progress.
EXPANSION Week: During your second week, you’ll expand on the moves and postures you learned in week 1.
WEEKENDS: Each weekend, Faith will help you unwind with a relaxing Saturday practice, and on Sunday, “take 10” with her by selecting a 10-minute class that fits your mood!
Monday’s CORE The foundation of your yoga practice starts in your core. This class focuses on exercises that engage, activate, and build awareness of these very important muscles.
Tuesday’s STRETCH Extend and lengthen all the muscles in your body with a variety of poses that makes you feel good from head to toe.
Wednesday’s BALANCE Find stability not just physically, but mentally and emotionally too. Challenge yourself with a series of different postures to help you develop better balance inside and out.
Thursday’s FLOW If you’ve ever heard of Vinyasa Flow, now you will experience it Beachbody-style. In this class we put everything together that you’ve learned so far in a nonstop “flowing” format.
Friday’s FLOW ON-THE-GO A little less cueing and a little more work, this is a faster, more advanced version of Thursday’s class. Also great for when you are short on time but still want a little yoga!
Saturday’s RELAX Faith takes you on a relaxing yoga experience to help you destress and unwind from your week of work. Be sure to treat your body to this delicious experience.
Sunday’s TAKE 10 Choose one of Faith’s 10-minute classes: AM, PM, Abs, or feel free to try all 3!
HOW DO I BEGIN MY YOGA JOURNEY? 1. Take your traditional “before” photos and record your starting weight and measurements. 2. Use the Pose Tracker to take your yoga pose “before” photos.
M E A S U R E M E N T S DAY 1 CHEST
CHEST
R. ARM L. ARM WAIST
3. Check your Calendar and then PRESS PLAY every day on the scheduled yoga class. 4. Check out the Beginner Basics to enhance your knowledge and overall yoga experience. 5. After 3 weeks, submit your “before” and “after” yoga pose photos and your story to FREEYogaBracelet.com and we’ll send you the Free 3 Week Yoga Retreat Motivation Bracelet.
DAY 21
R. ARM
HIPS R. THIGH L. THIGH
L. ARM WAIST HIPS
CHEST R. ARM
R. THIGH
L. ARM WAIST
L. THIGH
HIPS R. THIGH
TOTAL INCHES
L. THIGH
WEIGHT
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WHAT DO I NEED? REQUIRED • Yoga mat
RECOMMENDED • 2 yoga blocks or a stack of books or any household item to give you support
We recommend you place your mat parallel to your screen.
• Yoga strap
• Water
or a towel, belt, or tie
© 2016 Beachbody, LLC. All rights reserved. Beachbody, LLC is the owner of the 3 Week Yoga Retreat, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property. All other trademarks are the property of their respective owners.
