Hi there!
I'm so happy that you're here for this yoga retreat.
Do you know what a retreat is?
A retreat is like a little break that helps you to feel good.
It can give you energy if you're feeling tired.
It can help you relax when you want to take a break.
It can even make you feel better when you're sad or upset.
What I like most about a retreat is that it's so much fun.
So why don't we have some fun together?
Let's start by taking some deep breaths.
But these are going to be special breaths.
When we take our breaths,
Let's sound like a horsey.
We'll take a deep breath in through our nose and blow it out like this.
Let's do that three times together.
Deep breath in through your nose and blow it out.
Deep breath in through your nose.
Blow it out.
Last one.
Deep breath in through your nose and blow it out.
You did a great job!
Now let's stretch out our body.
Let's do some neck circles.
Make nice,
Slow,
Gentle circles with your head.
We'll go one way.
Nice and slowly.
And now let's go the other way.
Very good.
Bring your head back to center and we'll move on to some shoulder rolls.
Take a deep breath in and squeeze your shoulders up,
Up,
Up.
And then breathe out as you press your shoulders behind you and down towards the floor.
Deep breath in.
Squeeze your shoulders up,
Up,
Up.
And breathe out.
Press your shoulders back and down.
Last one.
Deep breath in.
Squeeze your shoulders up and breathe it out.
Press your shoulders back and down.
Now shake your shoulders out.
Shake,
Shake,
Shake,
Shake,
Shake.
Shake your arms.
Shake,
Shake,
Shake,
Shake,
Shake.
Shake your hands.
Shake,
Shake,
Shake,
Shake,
Shake.
Great job.
Take a nice deep breath in and reach your arms over your head.
Stretch,
Stretch,
Stretch.
And blow your breath out.
Bring your arms back down.
Good.
This time we're going to add our heads.
Take a deep breath in.
Reach your arms overhead and look up at the ceiling.
Blow your breath out.
Bring your arms and your head back down.
This time we're going to add coming up onto our tippy toes.
Deep breath in.
Reach your arms overhead.
Look up at the ceiling.
Come up on your tippy toes and breathe out.
Bring everything back down.
Let's do that two more times.
Deep breath in.
Reach your arms overhead.
Look up at the ceiling.
Come up on your tippy toes and blow your breath out.
Bring everything back down.
Good.
This is our last one.
Take a deep breath in.
Reach your arms overhead.
Look up at the ceiling.
Come up on your tippy toes and blow your breath out.
Bring everything back down.
Let's shake out our legs.
Shake one leg.
Shake,
Shake,
Shake,
Shake,
Shake.
Shake the other leg.
Shake,
Shake,
Shake,
Shake,
Shake.
Great job.
Now stand with your feet together.
Take a deep breath in.
Reach your arms up over your head and then nice and slowly bend down.
Bring your hands to the floor or as close to the floor as they can get.
Let's stay here for a minute and feel this nice stretch in the backs of our legs and also in our backs.
Very good.
Now nice and slowly roll up into your standing all the way up.
You did a great job.
Take a deep breath in and stretch your arms up again.
Reach,
Reach,
Reach,
And this time bend over to the side.
Feel a nice stretch along the side of your body.
Good.
Bring your body back to center and lean over to the other side.
Excellent.
Bring your body back to center and rest your arms down by your sides.
Now let's pretend that we're an airplane.
Reach your arms out to the side.
Lift one leg behind you as you lean forward.
Pretend you're flying.
You can lift your leg up just a little bit or a lot.
It's all up to you.
Good.
Let's land our airplane.
Bring your leg back down,
Arms down by your sides.
Take a deep breath.
Blow it out and let's fly our airplane on the other leg this time.
Arms out to the sides.
Lift your leg behind you and lean forward.
Remember,
You can lift your leg up just a little bit or a lot.
Good.
Let's land our airplane.
Bring your leg back down and stand up straight,
Arms down by your sides.
Take a deep breath in and blow it out.
That was fun.
Now let's come down to the floor and get on our hands and knees.
We're going to pretend to be an animal.
I think I'm going to be a tiger.
What animal do you want to be today?
Let's give our animals a really good stretch.
Take a deep breath in and drop your belly down towards the floor.
Lift your head up towards the ceiling and now blow your breath out and press your back up towards the ceiling and drop your head down to your chest.
You're doing great.
Let's do that two more times.
Take a deep breath in.
Drop your belly down towards the floor.
Lift your head up towards the ceiling.
Blow your breath out.
Press your back up towards the ceiling and drop your chin down towards your chest.
Last one.
Take a deep breath in.
Drop your belly down towards the floor.
Lift your head up towards the ceiling and blow your breath out.
Press your back up towards the ceiling and drop your chin down towards your chest.
Now let's give our animal another great stretch.
Wag your tail from side to side.
Wag,
Wag,
Wag,
Wag,
Wag,
Wag,
Side to side,
Side to side.
That feels really good.
Now let's lay down on our backs.
Hug your knees into your chest.
Wrap your arms around your legs and rock side to side.
This is a nice massage for our animals back.
Now let's take a rest.
Stretch your legs out on the floor.
Rest your arms beside you and take some deep breaths.
You can close your eyes if you like.
While we rest,
I'm going to say some affirmations to you.
These are sentences that help to remind you of how special you are.
If you want to,
You can repeat them to yourself.
I am good at lots of things.
I am kind to myself and to others.
I have good ideas.
I can be whatever I want to be.
I make good decisions.
I am perfect just the way I am.
Now let's take a nice deep breath in through the nose and blow it out through your mouth.
I'm glad you joined me for this yoga retreat.
You did such a wonderful job.
I am so proud of you.
Before we finish,
I want to say a very special word to you because you're a very special person.
If you want to,
You can say it back to me.
That word is Namaste and it means that I see how wonderful you are.
Namaste.
Bye bye now.
