Entspanntes Yoga & bewusstes Atmen

4 Day Yoga-Holiday w/ Danka Milinović

Oct19 - Oct22 2023

Introduction

Let go, recharge your batteries, breathe consciously

 

Breathing as a way to return to yourself. Treat yourself to deep relaxation and comprehensive recovery of your strength and life energies at this retreat in the beautiful nature right on the Croatian coast on our small Ražanj peninsula.

 

Regardless of what life challenge you are currently facing in everyday life, sometimes it takes a short break, a moment to recharge your batteries and draw new strength. Due to inner tension and nervousness, we sometimes tend to be short of breath due to stress. That is why our breath is the key to inner balance and relaxed well-being.

 

Recover from busy days and enjoy the mild climate on the Mediterranean coast of Croatia. This retreat is the ideal opportunity to relax and recharge your batteries. Find yourself, rejuvenate your body and mind and feel inspired, refreshed and centered again. Whether you are new to yoga or an established practitioner, this yoga vacation program invites you to transcend the challenges and complexities of everyday life and return to what is important. If you want a few days away from everyday life to practice yoga in a beautiful place by the sea, then you've come to the right place!

 

Start the day with a morning yoga class or meditation in our Yoga Shala, directly overlooking the sea. Go for walks or hikes in the beautiful surroundings, an excursion to the Krka waterfalls, or just relax and sunbathe with a good book. After the four day break you will be back to your true self grounded and refreshed!

 

Style: Yin Yoga, Hatha Yoga, Tibetan Yoga, Yoga Nidra, Pranayama Breathing Techniques

 

Highlights

* Daily Yoga and Pranayama classes

* Daily meditation session

* Meditative walk to the chapell at "Punta Planka"

* Location right by the sea

* In-house Yoga shala overlooking the bay open 24/7 for your use 

 

Practice

This retreat prepares the body and mind for breathing through a selection of specific asanas. Various breathing techniques are introduced and practiced, followed by the stillness of meditation and Shavasana (resting in the supine position). Our focus is on deep physical and mental relaxation in the breath and on gentleness in our own practice. The nervous system is strengthened and revitalized, the mind clear and calm. Breathing techniques can help with insomnia or stress, and can be used for relaxation and as a source of energy. Exploiting the full breathing potential not only brings energy and performance, it also stimulates the metabolism and the immune system. The voice is strengthened, internal and external tension, e.g. in the back and in the shoulder and neck area, is effectively released.

 

Everyone brings different mental, emotional and physical abilities to the yoga class. It is very important to perceive and respect these and to adapt and develop the yoga practice accordingly. In all yoga exercises, the breath is at the center of our yoga practice. Breath is movement and movement is life. Breath is our natural source of energy (Prana). With its vitality and healing effect, the breath forms the basis of Danka Milinović's yoga classes.

 

Each yoga class has a specific theme, such as: B. Strength in the core, creating space in the chest, relaxed neck/shoulders, lightness in the shoulders, strength in the shoulders and shoulder girdle, width and straightening in the upper back, strengthening or relaxation in the lower back, width and lightness, stable pelvis, stable knees, stability of the feet and much more.

 

 

The concept of yoga classes is based on postures derived from traditional Hatha Yoga and supplemented with various influences from traditional Tibetan yoga, Chinese Taoism and insights from Western science about the physique, the geometry of the body and the function of the internal organs will.

Everyone will bring different mental, emotional and physical skills to the yoga classes. To detect and respect those and integrate them into the actual yoga practice is very important. The focus at all practices is on breathing. Breath is movement, movement is life. Breath is our natural source of energy (Prana). With it's vital power and it's healing effects it is the core of my yoga classes.

 

Each yoga practice will have it's special topic. Power in the body centre, making room in the thorax, relaxed neck and shoulders, power in the shoulders, widening and erection of the upper back, empowerment and relaxation of the lower back, stability of the pelvis, knees and feet. The concept of the yoga classes is based on positions of the classic Hatha Yoga.

 

Depending on the vibe... in addition to the two daily sessions you can arrange either a Breathing course acc. to the Wim Hof Method or/and Om-chantings with Danka. those are done flexibly in the free time between the regular sessions.

 

Essentials 

Yoga instructor: Danka Milinović

 Skill level: For beginners, for intermediates, for advanced

Language: German

 

Program

Day 1

Day of arrival

5:00 p.m. - 6:30 p.m. - Welcome & introduction to the world of yoga & breathing techniques

 

Day 2

9:00 a.m. - 10:30 a.m. - Sun salutation / Hatha Yoga with Tibetan yoga elements, introduction to Kapabalabati breathing techniques

 

On a physical level, fire breath stimulates the digestive fire Agni. Increased oxygen uptake promotes clarity and inner focus. In addition, the fire breath is said to have a strong detoxifying effect. Liver, spleen and pancreas are strengthened.

 

5:00 p.m. - 6:30 p.m. - Hatha and Tibetan Yoga, Yoga Nidra, Nadi Shodana (breathing technique)

 

Cleansing or alternating breathing through the nose, which is the nadis, the energy channels of the body. Provides inner balance, more peace, serenity, joy and harmony as well as mental concentration.

 

Day 3

9:00 a.m. - 10:30 a.m. - Meditative walk to the chapel "Sveti Ivan" at Cape Punta Planka, where we will practice Pranayama breathing techniques and Shavasana

 

5:00 p.m. - 6:30 p.m. - Yin and Hatha Yoga, Yoga Nidra

 

Stress, better sleep, deeper access to your feelings. These four effects of Yoga Nidra help breathe new life into you during hectic, distracted times. Literally translated, the Sanskrit term "yoga nidra" means "yoga sleep".

 

Day 4

Day of departure

09:00 - 10:30 - Morning Hatha Yoga with Tibetan Yoga elements, Shavasana

 

The Bhastrika Breathing Technique. It is one of the cleansing, detoxifying breathing techniques. Bhastrika is said to clear the entire head region and not only reduce kapha (here: phlegm) in the respiratory tract, but also strengthen the nervous system

 

11:00 a.m. Farewell and departure

 

For complete retreat info click here

 

Things to do (optional)

Thai massage: 

 

Apart from the regular Yoga schedule you could individually agree on a Thai Massage (Nuad Bo Rarn) with your teacher (at additional cost)

 

SUP (stand-up paddling):

SUP equipment can be rented on site.

 

Boat tour:

During your free time, you can enjoy a boat tour, with prices depending on the route. The boat trip is a panoramic cruise with stops at neighbouring destinations of interest and beautiful islands. You will visit 2300-year-old Trogir, which was founded by the ancient Greeks and later under the rule of Rome and Venice. In 1997, the complete old town of Trogir was added to the UNESCO World Heritage list. Next is Mulo lighthouse at the entrance to Rogoznica Archipelago. One of the oldest active red lanterns of its kind, It was built by the Austro-Hungarian navy in 1873. On the way there, it is not uncommon to meet dolphins.

 

City trips:

Sub-Art Yoga offers day trips to world heritage cities Split (Palace of Diocletian), Šibenik (Venetian fortification system) and Trogir (complete old town). 

 

Trip to Krka Waterfalls:

Sub-Art Yoga can also organize a day trip to National Park Krka Waterfalls, if you are interested, hiking trips are possible as well.

 

What's included

* Daily Yoga and Dance lessons

* Meditation (sound bath)

* Meditative walk to the chapell "Punta Planka"

* Accomodation

* Free WiFi

* Tourist tax

* Parking

 

What's not included

* Thai massage

* SUP-Equipment rental

Boat trip

* City trips / day trips to world heritage sites Split (Palace of Diocletian),

Šibenik (Venetian fortification system) and Trogir (complete old town)

* Day trip to National Park “Krka”

* Airport transfer

 

Arrival airports

Split (SPU) or Zadar (ZAD)

 

We gladly help planning your journey to us with you and offer private airport transfer from Split Airport (SPU)

 

Info & Contact: