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Reset, reconnect, reenergise, return to yourself, rock on!
There’s something quietly powerful about stepping away from the noise without actually going anywhere. No flights, no packing lists, no set schedules. Just you, your breath, and a day intentionally carved out for stillness and movement.
This Home Yoga Day Retreat is your invitation to press pause. To move slowly. To listen inwardly. To create a pocket of calm right where you are.
Think of it as building a sanctuary, one breath at a time. You may only take one day, but you’ll feel its effects for much longer.
Hold my Calls
Disconnecting from your everyday distractions is an essential first step.
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Treat this time as if you are out of town, out of mobile range, and definitely out of the office.
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Put your phone on Do Not Disturb.
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Pick a time when you can be home alone, if possible.
How to Prepare Your Space
All you really need is your mat and intention.
A few simple extras elevate the experience and help your day flow – softly, slowly, sweetly.
Essentials:
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Comfortable clothes
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Water bottle and tea/coffee/your favourite elixir
Excellent extras:
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Journal and pen
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Candles or incense
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A cozy blanket and cushion
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A playlist that feels grounding or uplifting
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Light snacks and prepped meals (so you don’t have to break your flow)
Food prep ideas:
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Chop veggies ahead of time
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Prepare a simple soup or grain bowl
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Have fruit, nuts, or smoothies ready
Your Retreat Schedule
Move through these at your own pace – it’s not a race, it’s a rhythm.
1. Morning Breathwork | 5 minutes of Guided Breathing with Hannah Barrett
Two simple breathwork practices (4:6 and box breathing), designed to help you check in, reset, and start the day with intention.
2. Morning Yoga for Flexibility | 30-Minute Stretch with Sam Gach
An all-levels, full body flow with a special emphasis on improving flexibility to help you feel mobile and energised for the rest of the day.
3. Yoga at Home | 20-Minute Practice with Laruga Glaser
A slow, stretchy practice with a focus on spinal mobility, balance, and opening up through your hips to move your body, clear your mind, realign, and refresh.
4. Shoulder-Friendly Sun Salutations | 30-Minute Modified Yoga Flow with Kathryn Budig
Explore Sun Salutation A and B without the strain of Chaturangas in these yummy modifications that do not sacrifice heat and expression.
5. Easy Full Body Balance and Core Stability | 30-Minute Flow with Adell Bridges
Focus on core strength and balance in this slow, steady flow for your full body, suitable for beginners and all yogis seeking a breezy break.
6. Guided Breath Wave Meditation | 15-Minute Practice with Dylan Werner
Wind down with a rhythmic breath practice that creates a wave-like flow of inhalation and exhalation, which promotes deep relaxation, mental clarity, and mindfulness.
Between sessions, rest, hydrate, journal, eat, or simply sit in stillness. Silence is part of the practice.
Journal Prompts
Let these be quiet contemplations rather than questions you have to answer. Write freely. No editing, no judgment. Just honesty.
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What does my mind feel like today? Not think, feel.
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Where in my body do I feel most at ease? Where do I feel resistance?
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What have I been holding onto that I’m ready to soften? Physically and emotionally.
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When do I feel most like the version of myself I wish to be?
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What would “enough” look like for me right now?
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If I listened to my body more closely, what might change?
Simple, Nourishing Recipes
Think light, grounding, easy.
1. Warm Nourish Bowl
A hug in a bowl.
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Cooked quinoa or brown rice
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Roasted vegetables (sweet potato, broccoli, carrots)
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Leafy greens
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Drizzle: olive oil, lemon, tahini, pinch of salt
2. Green Reset Smoothie
Fresh, clean energy.
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Handful of spinach
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1 banana
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½ avocado
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Milk (any kind!)
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Optional: chia seeds or protein powder
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Blend until smooth and sip slowly.
3. Comforting Soup
Minimal effort, maximum calm.
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Vegetable broth
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Chopped vegetables (whatever you’ve got)
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Lentils or beans
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Herbs and seasoning
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Simmer until everything softens. Let the warmth do its work.
Closing Reflection
As your day winds down, resist the urge to rush back into “normal life.” Be with what you’ve created.
Notice:
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How your body feels compared to the morning
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The pace of your thoughts
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The quality of your breath
It doesn’t have to be a dramatic transformation. Subtle shifts are where the real magic lives.
Maybe your shoulders dropped half an inch.
Maybe your mind softened around the edges.
Maybe you simply remembered how to be still.
That’s enough.
Carry that feeling forward. You can return and be held by it any time.
