Foundation Week 1, 3 Week Yoga Retreat

Week 1 with Vytas

Day 1:

Core, 30 Minutes

When I first did this routine I assumed it would be stomach, back, abdomen type work. I’ve learned that it’s the core fundamentals of yoga. We learned correct positioning for downward dog, cat & cow, child pose, plank, proper breathing and a few other movements. I really like Vytas so far, his approach is very calming and you don’t feel super pressured to make the more advanced of the movements he’s demonstrating. I’ve taken a few yoga classes and always felt like I was doing poses wrong, well I was. It’s nice how much every move gets broken down. Vytas tells me to lift my chest, where to look in a pose and when to suck in my belly button to protect my spine.

I personally struggle with breathing through my nose. Yoga is very centered on breathing, Vytas didn’t start the program making you focus on that. He helped learn the moves and then added in when to breath in and out. Just adding in proper breathing helped me feel more comfortable in the movements. Definitely appreciated that progression.

Every time I do yoga I realize how not flexible I am. Forward fold is the one that really gets me. The move is basically bending at the waist and letting your arms hang to the floor, I can touch my toes if I really push it. I did notice that the further into today’s routine I got, the further down my arms hung. This excites me because I’ve got 20 more days of progress to make! During the plank to downward and today’s core work actually had me shaking, made me realize how weak my core and arms are.


Goals after today?

I’m hoping to be able to bend a little better and maybe be able to put my chest to my knees, probably not after the first 3 weeks, but very soon. Also would like more flexibility in my hips and hammies. That is where I feel the most “pain,” or tension I guess, during most of the movements.

Day 2:

Stretch, 30 Minutes


While I love having a workout buddy I think tomorrow we will be rolling up the zigzag rugΒ  so there is a little more space for two yoga mats, I tend to trip over the rug. I prefer to get my workout done in the morning but my husband is trying out yoga with me, so evenings it is. I have a hunch that it will help with his back pain, so he’s trying to listen to my advice. If anyone is a yoga skeptic, it’s that guy.

Tonight’s adventures included a bit of smacking each other due to lack of space. It didn’t help that we were sort of agitated with different things from the day. Taking 30 minutes to do yoga put us both in a better spot. It felt really good to stretch. Note to self: buy an extra yoga block and a couple yoga straps. Dog leashes and belts work but sure looks redneck. Lol.

About the stretching, yikes! My hammies are so tight! We really focused on stretching them tonight which is a really good thing, the hips too. I actually saw something today that was talking about posture and how a curved back may make your booty pop but it’s actually really not good for you. Made me really think about my posture in everything. For instance, I drive with one hand at 10 on the wheel and the other at 5 because I rest my elbow on the armrest. No wonder my neck gets tweaked easy. So back to drivers ed days and 10 & 2 on the wheel, although my daughter told me that it’s now 9 & 3 instead. I’m looking forward to balance tomorrow because I am hoping that will help get me lined up straight again. Crazy to think how an injury in your knee can be caused by bad posture but our bodies are one unit, if one part is out of line it will affect the rest.

By the way, as we laid in bed Troy mentioned that yoga was good. I think it really helped that there weren’t chimes and no chanting, just stretching, holding poses and breathing. Simple as that. I have to admit that I like it that way too.

Goals after today?

One move has you lay on your back and raise your right leg up using a yoga strap(belt or dog leash in my case) to keep it straight and then extending your left leg out flat with your calf touching the ground. I’d like to be able to get that leg flat on the ground. I’m pretty close but not quite. I think getting there by the end of this 3 weeks is a good goal.

Day 3:

Balance, 30 Minutes

The time is listed as 30 minutes but it was closer to 27 minutes. Vytas talked for a few minutes before getting started, which I’m okay with. πŸ™‚

We are both feeling a little sore from yesterday. Not just from yoga, we’ve been busy doing other things. Troy has been working on restoring our trailer for the last couple of days. Poor guy has been on his back spray painting on the rocky driveway. My kids talked me into riding my roller blades to the skate park. It’s crazy how kids are so resilient, I thought my legs were going to fall off half way there.


Getting started today with some downward dog. Warming up each leg before straightening both helps keep your knees happy.

The two poses that come to mind tonight are Warrior II and Chaturanga. Warrior II is a little rough on both of our gimpy knees but we are staying hopeful. The muscles in my gimpy knee need to be strengthened and I know that will help my running and squatting form too.(Sneak peak below of Vytas teaching how to do Warrior II in this program.) As for chaturanga, basically a triceps pushup with a hold half way down, hard stuff, luckily you can do it from your knees if you need to.

Goals after today?

Work on shoulder flexibility, I’d like to master that downward dog. And be able to chaturanga without feeling my body shake as I push back up.

Day 4:

Flow, 30 Minutes

This was goooood! In yoga classes I’ve taken, they don’t really teach, I’ve always felt unsure about upward dog. I’m pretty sure I’ve been doing it wrong since the first time I tried it. Today we learned how to “Flow.” We did sun salutation, which is standing in mountain pose, reaching your arms to the sky, bending down to forward fold, up to flat back and then step back into plank, chaturanga to upward dog or cobra, then to downward dog, back into plank, step back to the front of the mat, flat back, forward fold, and then reverse dive back to mountain, and hands to chest. It sounds more complicated than it really is but breathing in sync with the movements was super helpful. Thursday, Friday and Saturday are hard days to get Troy in on the yoga action but he’s committed to joining me again on Sunday.

Day 5:

Flow On-The-Go, 20 Minutes

Friday’s are always my busiest day. Felt good to bust this one out first thing in the morning. Glad it was a bit shorter and more focused and getting it done. We did all of the same movements as yesterday but less focus on the teaching aspect.

Day 6:

Relax, 25 Minutes

Saturday is my rest day, I unplug for most of the day so I waited til Sunday to Relax. I enjoyed this week of yoga.Today’s is the style of yoga I don’t really enjoy. Relaxation for me isn’t sitting in my workout room breathing and being calm. I find serenity in the outdoors. That’s where I like to breathe. It felt good to take it easy but I can’t say the Relax is my cup of tea. I did get to enjoy some unexpected extra company today though. I don’t know if you can see it, but even the dogs were in here with us.


Day 7:

Take 10 Am-Pm-Abs, 10 Minutes, Pick one or all!

I decided to go with Take 10 Pm. I was grumpy, Troy was grumpy, I just couldn’t get my brain to shut down. It felt good to calm myself down before going to bed.

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