“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote, a.btn, a.o-button”} }”>
Heading out the door? Read this text on the brand new Outside+ app available now on iOS devices for members!
>”,”name”:”in-content-cta”,”type”:”link”}}”>Download the app.
As a physician working in a hospital, I’m generally on the schedule for seven days straight, then have seven days off. On my “hospital week,” I work 12- to 14-hour days, facing constant demands and high-stakes decisions. After I get home, I even have simply enough energy left to stare on the wall. And although per week off appears like a luxury, those days are stuffed with catching up on errands, working on projects, and other acts of “adulting.”
I like what I do, but working long shifts for consecutive days can leave me feeling exhausted, stressed, and drained. And that may result in decision fatigue, which may make even the smallest decisions a struggle.
I used to be concerned about burnout and I noticed something had to alter—namely, how I took care of myself. Recognizing the necessity to take time to recharge, but not knowing specifically how one can fill my cup, I turned to what I do know best—yoga. I had read some recent research a few resilience-building yoga retreat for professionals that improved their sense of mindfulness, resilience, empowerment, and self-compassion. I needed a retreat.
Though I host yoga retreats twice a 12 months, I don’t often make time to attend as a guest. I looked for a getaway that will fit my schedule and budget, but I got here up short, so I made a decision to create my very own personal yoga retreat at home. I’ve dubbed this my “stay-treat” and I’ve found it so rejuvenating that now they’re a daily practice.
Finding the Time
It’s difficult to carve out a big chunk of time solely for myself. The nagging voice of self-doubt occasionally creeps in, questioning my right to take a break when my to-do list seems never-ending. But by investing in myself in this manner, I’m in a position to show up more fully in all features of my life.
I block off a whole day for my stay-at-home sessions. I find that mapping out my day prematurely and adhering to the structured schedule—just as you’ll at a yoga retreat—enables me to avoid overthinking the method and as a substitute focus entirely on my breath, movement, and connection to my heart. By doing so, I’m in a position to quiet my mind and recharge my mental batteries, allowing me to return to work with renewed focus and energy.
I’ve began booking a stay-treat day on my calendar every time my schedule permits, and the outcomes have been nothing in need of transformative. I finish my personal retreat days with a renewed sense of vigor and clarity. Not only do I feel more centered and present for each myself and my patients, but I also find myself writing with greater creative fervor.
An important thing about my stay-treats is that they’ve modified my relationship with yoga. My practice is not any longer about attempting to get something out of the experience, equivalent to a workout, a stretch, or rest. Yoga became about cultivating a deeper relationship with myself; attending to know who I’m and meeting her with clarity, generosity and open-heartedness.
Recipe for Your Personal Yoga Retreat
I encourage you to try creating your personal solo yoga retreat at home. It might be an important option to concentrate on your practice, recharge your energy, and take time for yourself. Below is a sample schedule from considered one of my stay-treat days which you could follow, with links to practices that you simply might include. After all you’ll be able to revise it to suit your personal needs. May it bring you peace and joy.
7:00 am: Get up, drink warm water with lemon, and practice pranayama (respiration exercises)
7:30 am: Meditation
8:00 am: Yoga practice with gentle stretching, Sun Salutations, and standing poses
9:00 am: Enjoy a light-weight breakfast, equivalent to a smoothie, fresh fruit, or a bowl of oatmeal
10:00 am: Spend a while in silent meditation or journaling
11:00 am: Take a break and luxuriate in a healthy snack
11:30 am: Practice yoga, specializing in balance poses and twists
12:30 pm: Spend time in silence, possibly practice pranayama, self-massage, or dry-brushing.
1:00 pm: Have a nourishing lunch with a balanced mixture of proteins, complex carbs, and healthy fats
2:00 pm: Take a nap or read a book
4:00 pm: Practice some gentle yoga poses to release tension and stress
5:30 pm: Take a walk outside, breathe fresh air and connect with nature
6:30 pm: Enjoy a light-weight dinner equivalent to soup, salad, or steamed veggies
7:30 pm: Spend a while in deep rest with Yoga Nidra or guided meditation
8:30 pm: Wind down with a warm bath or shower before bed
Remember, that is only a sample schedule and will be adapted to suit your personal needs and preferences. Enjoy your stay-at-home yoga retreat!
About Our Contributor
Ingrid Yang is an internal medicine physician, yoga therapist, and published creator. She has been teaching yoga for over 20 years and is the creator of the books Adaptive Yoga and Hatha Yoga Asanas. Dr. Yang leads trainings and retreats everywhere in the world, with a special concentrate on kinesthetic physiology and healing through breathwork, meditation and mind-body connection. Discover more at www.ingridyang.com.