4 Week Online 4-Hour Surya Namaskar Retreat with 4 Weekly 1-Hour Sessions

This program offers two participation options:

• Accelerated option: 4 consecutive days (e.g., start on the 1st and complete on the 4th)
• Immersive option: 4 weeks (1 session per week), allowing participants to practice independently between sessions and progressively deepen their understanding

Tools required

• Google Meet account
• A yoga mat
• A computer, tablet, or smartphone
• A stable internet connection

How the retreat works

There are four live online sessions over four weeks, once per week (via Google Meet), allowing time to absorb, practice, and integrate learning between sessions. Each session typically lasts 60 minutes, including warm-up, guided practice, and relaxation, and builds progressively on the previous week. After enrollment, you receive a detailed registration form, and you are encouraged to mention:

• Any existing ailments or injuries
• Fitness level and yoga experience
• Personal goals and interests

Based on this information, the instructor designs a customized Surya Namaskar flow to ensure safety, comfort, and effectiveness.

Daily schedule (GMT-7/GMT-6)

Session timing is flexible and personalized. Canada yoga studio runs 12 batches throughout the day, accommodating different time zones globally with flexible session durations. After enrollment, you can connect with the management team to change your time slot if required.

Retreat information

​​​The Surya Namaskar retreat is a structured and personalized program designed to help participants learn and practice Sun Salutations in a safe, effective, and mindful manner. This retreat is suitable for beginners, intermediate practitioners, and individuals seeking a therapeutic or goal-oriented yoga practice. Each session focuses on proper alignment, breath coordination, and gradual progression based on individual capacity. This retreat is designed to help you build strength, flexibility, balance, and confidence in a safe and structured way. Each session follows a step-by-step approach, allowing the body to adapt gradually while improving posture, stamina, and breathing.

This mindful progression minimizes the risk of strain or injury, making the program suitable for beginners as well as experienced practitioners seeking a deeper, safer practice. Guided by experienced instructors in a supportive environment, you will learn the techniques, alignment principles, and mindful flow that make Sun Salutations such a powerful practice for body and mind. ​This retreat offers a supportive environment to experience Surya Namaskar as a holistic practice that builds strength, focus, and vitality while respecting individual limitations.

What you will learn

​Based on your health condition, experience level, and personal goals, you will be guided through one of the following Surya Namaskar variations:

• Ashtanga Surya Namaskar A and Hatha Surya Namaskar: Ideal for individuals seeking a balanced approach that combines dynamic flow with controlled, traditional postures.​
• Ashtanga Surya Namaskar A and B: Suitable for those aiming to improve stamina, strength, flexibility, and breath coordination through a more energetic practice
• Only Hatha Surya Namaskar (therapeutic and customized): Designed for beginners, seniors, or individuals with health concerns. This gentle approach is modified to support specific ailments or wellness goals.​

Each variation is taught step by step, with emphasis on posture alignment, breathing rhythm, and mindful movement to ensure safety and effectiveness.

Surya Namaskaar

Surya Namaskaar is a traditional yoga sequence of 12 postures performed in a rhythmic flow with breath to improve physical and mental well-being. Regular practice improves flexibility, strength, posture, digestion, focus, and reduces stress.

Choosing your Surya Namaskar path

1. Option 1: Ashtanga Surya Namaskar (A and B)

Ideal for experienced practitioners, active individuals, or those familiar with dynamic yoga styles.

Week 1

• Introduction to Ashtanga yoga
• Understanding the structure and purpose of Surya Namaskar
• Learning and practicing Surya Namaskar A

Week 2

• Deepening the practice of Surya Namaskar A
• Refining transitions and alignment
• Introduction to preparatory postures and variations based on student readiness

Week 3

• Learning Surya Namaskar B
• Integrating strength, stamina, and fluid movement
• Practicing a combined flow of Surya Namaskar A and B

Week 4

• Introduction to breath (Ujjayi), gaze (Drishti), and rhythm
• Postural corrections and flow refinement
• Creating a mindful, steady, and meditative practice

2. Option 2: Hatha Surya Namaskar and Ashtanga Surya Namaskar A

Suitable for practitioners with some yoga or fitness background who want a balanced and progressive approach.

Week 1

• Importance and benefits of Surya Namaskar
• Learning Hatha Surya Namaskar with breath awareness

Week 2

• Refining Hatha Surya Namaskar
• Focus on alignment, stability, and controlled movement

Week 3

• Introduction to Ashtanga Surya Namaskar A
• Understanding dynamic transitions and building endurance

Week 4

• Integrating Hatha and Ashtanga Surya Namaskar A
• Breath coordination, posture corrections, and personalized flow development

3. Option 3: Hatha Surya Namaskar (therapeutic and gentle)

Recommended for seniors, beginners, or individuals with ailments or physical limitations.

Week 1

• Introduction to Surya Namaskar
• Gentle joint movements and foundational postures
• Learning Hatha Surya Namaskar at a slow, mindful pace

Week 2

• Improving mobility and flexibility
• Breath awareness with each posture
• Modifications and supportive techniques

Week 3

• Strengthening and stability through repetition
• Individual posture corrections and therapeutic alignment

Week 4

• Creating a safe, sustainable daily practice
• Personalized guidance for long-term self-practice
• Relaxation and integration

Benefits

Surya Namaskar supports improved posture, flexibility, muscle tone, mental clarity, reduced stress, and energizing breath coordination - making it a holistic practice for wellness.