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3 Day Online Yoga Retreat with Perumal and Learn 10 Golden Yoga Rules

Online Yoga Retreat

With everything from basic to complex sequences, the Yoga with Perumal Retreat Method has something for everyone. On the one hand, the light yoga sessions lead to improved digestion, detoxification, and increased circulation. On the other, they never lose the meditative feature you all love from yoga. Instructed meditatively, the idea is to open the body in progressive layers without ever producing too much adrenaline and losing focus. No repeated sessions. Learn to settle into the practice and let go of the outside world. Open the breath and unite breath and movement while aligning the skeletal system, relieving constipation, improving digestion, and detoxifying the body.

Meet the instructors

Perumal & Ines
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Highlights

  • 4 live sessions
  • 75-minute duration each session
  • 1 recorded cooking class of 3 delicious gluten and lactose-free Moroccan dishes (antipasti, main course, and dessert)
  • Learn 4 pranayama techniques (breathing techniques)
  • Learn about chakras and how they assist to redirect precious life force (prana) within your body
  • Learn about the limbs of yoga (yama, niyama, pratyahara, dharana)
  • Live online session is held through BlueJeans
  • Online sessions' timezone: Marrakech, Morocco (GMT+1)
  • 10% discount on live in-person Yoga with Perumal Retreats for 6 months from the date of online package session completion
  • Off and unlimited access to Yoga with Perumal's beginners recorded video tutorials

Skill level

  • Beginner
  • Intermediate
  • Advanced

Yoga styles


3 days with instruction in English
The organizer also speaks: German, Italian
Group size: Maximum of 15 participants
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Accommodation

Program

Pre-application requirements

  • Yoga mat or comfortable non-slip surface that is not cold
  • Computer
  • Internet connection (high speed)
  • Loose clothes
  • Avoid eating solid foods for 4 hours before the lesson water and juices are fine

Tools required

Before sessions start, prepare your laptop, computer, or mobile device for the BlueJeans session. Don’t worry, you don’t need an account for this virtual yoga retreat.

How the retreat works

There will be 4 live sessions with a 75-minute duration each. These live sessions are conducted through BlueJeans platform. In addition to this, there are 4 full yoga beginners video lessons (realized in 3 camera angles for truly easy to follow video lessons) and 10 short yoga video lessons (realized in 3 camera angles for truly easy to follow video lessons).

Timing of sessions / daily schedule (GMT+1)

The sessions take place from Friday evening to Sunday morning. The contact hours will be from Friday to Sunday at 9 a.m. - 11 a.m. and 5 p.m. - 7 p.m. Depending on physical limitations your virtual yoga instructor will not repeat sessions so each session will have a unique focus. The non-contact hours (hours for self-study) begins before 9 a.m. and after 7 p.m.

Retreat information

Protect your joints through the practice of preparation sets that move synovial fluid, properly warm-up the tendons and ligaments enabling better mobility. Create core strength, synergistically increase blood flow to the muscles preparing muscle fibers for deep stretching in order to release muscle and spinal tension enabling a more oxygenated body. Build up concentration, calm and restore your body and mind, balance your hormonal levels leading to deeper meditation/relaxation at the end of the practice. Eventually begin to feel energized, yet calm and clear.

Return to your true self. It’s all about the relaxing journey, and this is why each lesson follows the one before it. Yoga with Perumal Morocco wants you to experience your whole being with yoga retreat classes. Here, you’ll learn more about sample sequences and what you’ll gain from the lessons. Rather than a one-size-fits-all approach, all sequences are tailored to the individual or group. Yoga with Perumal believes that beginners and experts can enjoy the their method together, and each session ends with a meditation and/or relaxation period.

First lesson: Yama and niyama, anuloma viloma (nadi shodana) - pranayama, preparation, stretch, meditation guided relaxation

Learn the anuloma viloma pranayama technique and about the 8 limbs of yoga before you start the asana practice. Since they connect your delicate bones, joints play a pivotal role in the human body. Often prone to injuries, it’s important to start with joint exercises on your arrival since periods of inactivity can weaken these areas.

At retreats with Yoga with Perumal Morocco, for example, the first evening is all about preparation. You get comfortable with each other, prepare for what’s to come, and this provides a gentle first step into your yoga retreat; a great way to ease the nerves. You'll also go into some meditation, light stretching, and talk about what will come in the following lessons.

Second lesson: Pratyahara, dharana, kapalabhati pranayama and core sequence, guided relaxation

Learn the kapalabhati pranayama technique and about the 8 limbs of yoga before we start the asana practice. While detoxing, this first morning builds the foundation of arm and leg sequences. Focusing on the mid-back, lower back, and abdominals, this is what remains once the limbs are removed and they’re important for overall health. While always remembering deep breathing, you’ll start with deeper lower abdominal postures and use sequences to reach the upper abdominals (and more).

If you’re worried about an existing lower back injury, you’ll be advised to skip the boat sequences and avoid leg lifting. Before the meditation at the end, you’ll progress through east-facing, locust, wheel, and camel postures.

Third lesson: 10 Golden Rules in Yoga, chatushkona pranayama and lower body foundation sequence, guided relaxation

Learn the chatukhona pranayama technique and 10 Golden Yoga Rules. Similar to that authored and published by headteacher Perumal Koshy in Yoga Journal Italy, the next step is to go through a preparation and foundation leg sequence. With the preparation exercises, these are designed to open the knees and hip joints. From here, you can go into the larger muscle groups such as the quads and glutes. Interestingly, this is considered the best way to open the lower back via the iliopsoas muscles. Not only is this positive in itself, but it also sets the stage for the upper body plank sequences on the third day.

Fourth lesson: Chakras, ujjayi pranayama, and upper body sequences, guided relaxation

Learn a pranayama technique and a wee more about the chakras while enjoying an online retreat the fourth will involve upper body arm sequences with cat-cow core breathing and variations to open up. Although starting with upper body preparation exercises (non-weight bearing), you progress into holding postures (or foundational strength isometric exercises). Additionally, you’ll enjoy eccentric lengthening with gravity, concentric shortening against gravity, and isotonic upper body strength sequences.

With all of these exercises, even those with shoulder problems may follow the class in a controlled way. Soon enough, it’s easy to know when to stop in the sequence. At the end of the lesson, those confident and comfortable enough will try a headstand. At this point, the scapula, neck, and shoulder areas will be warmed up, allowing for safer headstands. If a headstand isn’t an option, this isn’t a problem. Instead, Yoga with Perumal Morocco will explain the foundation and the theory.

Instructors

Perumal Koshy (Founder of Method)

Ines Stephan (Instructor)

Retreat location

This yoga retreat is held online. Yoga with Perumal Morocco is based in Marrakech, Morocco (GMT+1) and they will live-stream the classes via Blue Jeans which you can participate from the comfort of your home by just using your phone or computer.

What's included

  • 4 live stream classes
  • 4 full yoga beginners video lessons (realized in 3 camera angles for truly easy to follow video lessons)
  • 10 short yoga video lessons (realized in 3 camera angles for truly easy to follow video lessons)
  • 1 recorded cooking class of 3 delicious gluten and lactose-free Moroccan dishes (antipasti, main course, and dessert)
  • Learn 4 pranayama techniques (breathing techniques)
  • Learn about chakras and how they assist to redirect precious life force (prana) within your body
  • Learn about the limbs of yoga (yama, niyama, pratyahara, dharana)
  • 10% discount on live in-person Yoga with Perumal Retreats for 6 months from the date of online package session completion
  • Off and unlimited access to Yoga with Perumal's beginner's recorded video tutorials

What's not included

  • Accommodation
  • Meals

Value for money
Accommodation & facilities
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Location
Quality of activity
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