Learn the Basics of Yoga at Home With 3 Week Yoga Retreat

Want to try yoga but too intimidated by the complicated poses? Or, do you think you’re simply not flexible enough to contort yourself into a pretzel?

Then, you’re going to love 3 Week Yoga Retreat, now available on BODi.

3 Week Yoga Retreat is perfect if you’re new to the yoga mat, as this beginner yoga program will guide you through three weeks of basic yoga classes and help you feel less stressed, improve your flexibility, and increase your balance.

It is uniquely designed to start on a Monday, which makes it easy to follow the Class Calendar and stay on track.

The program doesn’t require any equipment (though a yoga mat, yoga block, and a strap are all helpful), and we’ve included a modifier for each of the moves to help ease you in.

3 Week Yoga Retreat makes the moves easy to understand and was designed so you can easily follow along.

BODi did an extensive search to find four trainers that you’ll not only love but who are also masters of the practice. This trusted team of four will guide you through each session with cueing so precise you could do the program blindfolded (not that we’d recommend that).

After completing one 30-minute or shorter class a day, you’ll have a deeper understanding of yoga by the end of 21 days. You’ll also have the confidence to hold your own in any yoga class!

Week 1: Foundation with Vytas

Each week builds upon the prior one, and the 21-day program kicks off with Week 1 led by Vytas Baskauskas, a trainer who already has a dedicated following in Los Angeles (and, yes you may have seen him on Survivor!).

He’s been studying and practicing yoga for more than 15 years, and approaches the discipline in a functional and technical way that will help you understand not just the poses, but also why they’re important.

During the first week of 3 Week Yoga Retreat Vytas will teach you yoga fundamentals so you can build a solid foundation for the weeks to come. Here are some moves you’ll see in week one:

Warrior 2

 Triangle

Week 2: Expansion with Elise

In Week two of the 3 Week Yoga Retreat, Elise picks up where Vytas leaves off, helping you expand on the poses and postures you learned in Week 1.

A former dancer turned certified yoga instructor with a background in Vinyasa and Hatha yoga, she’s trained A-list celebrities and motivated countless clients to improve their lives with the practice.

Elise says that with this program she “got to draw on my primary passion as a teacher, which is to awaken people to realize their full potential…both on and off the mat.”

Here are some moves you’ll see in week two:

Downward Dog

Upward Dog

Week 3: Progression with Ted

For the final week of the 3 Week Yoga Retreat, you’ll progress with Ted McDonald. He’ll kick your practice up a notch, and you’ll begin to see improvements in both your skills and understanding of yoga.

This former Elite Adventure Racer and a lifelong athlete is educated in both Iyengar and Ashtanga yoga and uses his classes to help his students improve their flexibility, strength, and focus.

He’s been one of Tony Horton’s yoga teachers for years, is one of the designated yoga teachers for the Tour De France, and knows how to guide you through a practice that may also help you see greater results in higher-intensity programs.

Here are some moves you’ll see in week three:

Twisted Triangle

Tree Pose

Weekends with Faith

During the weeks you’re led by Vytas, Elise, and Ted, but on the weekends of the 3 Week Yoga Retreat, you’re in the hands of Faith Hunter.

On Saturdays, it’s your time to relax and unwind, and on Sunday squeeze in a little yoga by choosing from a variety of 10-minute yoga sessions. This Washington D.C./NYC-based instructor began studying yoga in the early 1990s and has taught at many high-profile events around the globe.

She has studied Hatha, Vinyasa, Ashtanga, and Kundalini Yoga, and blends classic yogic principles, meditation, and real-world personal experiences into a passionate and free-spirited teaching style.

Here are some moves you’ll see on the weekends:

Half Lord of the Fishes Pose

Easy Pose

The Classes in the 3 Week Yoga Retreat

Mondays are Core. The foundation of yoga starts in your core. This class focuses on exercises that engage, activate, and build awareness of these very important muscles.

Tuesdays are Stretch. This class is aimed at helping you stretch, extend, and lengthen all the muscles in your body with a variety of poses.

Wednesdays are Balance. Challenge yourself with a series of different postures that engage the core and help you develop better balance inside and out.

Thursdays are Flow. In this class, you’ll put together everything you’ve learned so far and connect it with your breathing in a non-stop “flowing” format. This is Vinyasa Flow, BODi-style.

Fridays are Flow to Go, a shorter, more advanced version of Thursday’s class that features a little less cueing.

Saturdays are Relax. Faith helps you unwind from your week with this relaxing class.

Sundays are Take 10. These are short, 10-minute classes that will help you wake up, wind down, or work those abs. Pick one or do all three.

Ready to get started? The 3 Week Yoga Retreat is on BODi with 21 classes, a Quick Start Guide, Beginner’s Basic Video, a Pose Tracker, and a Class Calendar. It’s also free for BODi members! Sign up for BODi today.