Weekly Agenda


ANYBODY CAN BREATHE THEREFORE ANYBODY CAN PRACTICE YOGA Please note that the agenda is suject to changes.

08:30 - 11:00
Breakfast
Location: Alamos Lounge
09:00 - 10:00
Vinyasa Flow Yoga with Igor
Location: Yoga Pavilion

Vinyasa Flow with Igor

Free for Guests booking directly with us on Bed and Breakfast Board.

Vinyasa is a style of yoga characterized by stringing postures together so that you move from one to another, seamlessly, using breath. Commonly referred to as “flow” yoga, it is sometimes confused with “power yoga“.
Vinyasa classes offer a variety of postures and no two classes are ever alike. The opposite would be “fixed forms” such as Bikram Yoga, which features the same 26 postures in every class, or Ashtanga which has the same sequence every time.
The variable nature of Vinyasa Yoga helps to develop a more balanced body as well as prevent repetitive motion injuries that can happen if you are always doing the same thing every day.
As a philosophy, Vinyasa recognizes the temporary nature of things. We enter into a posture, are there for a while and then leave.
While Vinyasa, or Vinyasa-Krama, dates back to the Vedic age—the earliest period of yoga thousands of years ago—it referred to a series, or sequence of steps, to make something sacred.
The movement practice of Vinyasa is said to begin with T Krishnamacharya who has had the largest influence on how yoga, in general, is practiced today.
Put all this together and Vinyasa, is a breath initiated practice, that connects every action of our life with the intention of moving towards what is sacred, or most important to us.
While Vinyasa Yoga is one of the most popular forms of the practice in the world today, it is not well understood.

Vinyasa Yoga Definition

As with many things in yoga, the definition is dependent on the context and on who you ask. Below are the more common definitions.
“The Sanskrit word Vinyasa comes from a prefix vi, which means variation, and a suffix, nyasa, which means ‘within prescribed parameters.’” Srivatsa Ramaswami, student of Krishnamacharya for more than thirty years.
He goes on to refer to classical yoga, from the Yoga Sutras of Patanjali, for the specific parameters:
Steadiness (Sthira)
Comfort (Sukha)
Smooth and Long Breathing (Prayatna Sithila)

The term Vinyasa is derived from nyasa, meaning “to place,” and vi, meaning “in a special way.” This indicates that we are not “throwing our bodies around” but are bringing consciousness to each movement in each moment.
Shiva Rea adds, “Vinyasa in its original meaning from the early Tantras is understood as the ‘sequence of consciousness,’ or how life unfolds from…the creative pulse of life.”
Vinyasa can be defined as our external movements that are an expression of how we think and feel.
Synonyms: Continuous. Seamless. Integrated. Change. Rhythm. Evolve. Cycle. Connected. Movement.
Characteristics of Vinyasa Flow Yoga
Vinyasa Yoga connects one posture to the next using the breath. This can be thought of as linking or flowing into postures which is sometimes why it’s called “Flow Yoga”. The opposite of this would be an alignment based class where students engage with a posture, explore it for a period of time and then “break the posture” by coming out.
“Transitions” are what connect one posture to another in Vinyasa. They are the in-between part. What is not always appreciated is that transitions are considered postures themselves. To move in a more graceful, connected way, allot just as much time developing skill in the transitions as you do in the asana.
Vinyasa is synonymous with movement. Moving in and out of postures is the obvious movement but even in stillness Vinyasa is represented by the beat of your heart and inhale/exhale of your breath.
Move with breath. Breath initiates the movement of Vinyasa which is why you’ll hear it referred to as a “breath-synchronized” practice.
Ujjayi Breath is the breathing technique used. It is done by inhaling and exhaling in a rhythmic manner through the nose. The overall sensation is one of relaxation.
Vinyasa practice generates heat and can add a cardiovascular component not always present in other forms of postural practice.

08:30 - 11:00
Breakfast
Location: Alamos Lounge
08:30 - 09:30
Fusion Yoga / Pilates with Tine
Location: Outdoor Yoga Pavilion

Fusion Yoga / Pilates with Tine

Free for Guests booking directly with us on Bed and Breakfast Board.


08:30 - 11:00
Breakfast
Location: Alamos Lounge
08:30 - 09:30
Hatha Yoga with Raquel
Location: Alamos Retreat

Free for Guests booking directly with us on Bed and Breakfast Board.

Hatha yoga is the branch of yoga that typically comes to mind when you think of yoga in general terms. The practice involves breath, body, and mind, and classes are usually 45 minutes to 90 minutes of breathing, yoga poses, and meditation.

Today, many practice yoga due to its mind-body wellness and health benefits. Research shows hatha yoga helps to relieve stress, support healthy habits, improve emotional health, ease back and arthritis pain.

In Sanskrit, Hatha means force. Hatha yoga breathing techniques can be traced back to the 1st Century in both Buddhist and Hindu texts, but it was another 1,000 years before the use of yoga postures, or asanas, and breath control was recorded as a way to enhance vital energy.

Classical Hatha yoga was developed in the 15th century and included guidance for the proper setting of yoga, asanas, pranayama or breathing exercises, mudras or hand gestures, and meditation for personal spiritual growth.

10:00 - 11:00
Hatha Yoga with Raquel
Location: Alamos Retreat

Paid activity: 10€ per person

Hatha yoga is the branch of yoga that typically comes to mind when you think of yoga in general terms. The practice involves breath, body, and mind, and classes are usually 45 minutes to 90 minutes of breathing, yoga poses, and meditation.

Today, many practice yoga due to its mind-body wellness and health benefits. Research shows hatha yoga helps to relieve stress, support healthy habits, improve emotional health, ease back and arthritis pain.

In Sanskrit, Hatha means force. Hatha yoga breathing techniques can be traced back to the 1st Century in both Buddhist and Hindu texts, but it was another 1,000 years before the use of yoga postures, or asanas, and breath control was recorded as a way to enhance vital energy.

Classical Hatha yoga was developed in the 15th century and included guidance for the proper setting of yoga, asanas, pranayama or breathing exercises, mudras or hand gestures, and meditation for personal spiritual growth.

08:30 - 11:00
Breakfast
Location: Alamos Lounge
08:30 - 09:30
Meditation
Location: Yoga Pavilion

Meditation with Iolanda

Free for Guests booking directly with us on Bed and Breakfast Board.

08:30 - 11:00
Breakfast
Location: Alamos Lounge
09:00 - 10:00
Hatha Yoga
Location: Outdoor Yoga Pavilion

Yoga with Iolanda Monteiro

Free for Guests booking directly with us on Bed and Breakfast Board.

18:30 - 19:30
AerobicaMente com Filipa
Location: Alamos Retreat

Inspired from "IntenSati" Patricia Morena.

Paid activity: 10€ per person

Created in 2002, "IntenSati" arose out of her work in the fitness industry. After over a decade of teaching classes, workshops, instructor training programs and giving lectures in the health and fitness industry, Patricia realized that in order to achieve lasting positive results, we need to upgrade our self-talk.

"IntenSati" is a revolutionary workout that will strengthen your body, clear your mind, and open your heart so you can live a life you love in a body you love. Learn to train your inner critic to become your inner coach so you can experience positive, lasting, and fulfilling results. This workout combines dance, yoga, martial arts and miracle causing mantras so that you can embody the change you want to see.

https://www.youtube.com/watch?v=ztRX2sEeQvQ

08:30 - 11:00
Breakfast
Location: Alamos Lounge
09:00 - 10:00
Antigravity Yoga
Location: Yoga Pavilion

Anti gravity Yoga with Filipa

Free for Guests booking directly with us on Bed and Breakfast Board.

About Antigravity Aerial Yoga
A combination of traditional yoga poses and pilates with the use of a hammock, aerial yoga defies gravity and allows you to perform various yoga poses that may be difficult to do on the ground, but easier in mid-air. It’s fun and acrobatic.
Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

Total body workout: Due to the nature of aerial yoga movements, almost all the body parts are forced to move and stretch. Muscles are toned and redefined, and joints are regenerated and strengthened due to these movements.

Psychologically beneficial: Just like almost any other workout, aerial yoga helps rebuild your emotional system because it clears the mind and relieves stress due to its meditative state. It also helps you combat stress throughout the day and increases your creativity, which leads you to develop your own artistic skills.

Improves flexibility: Aerial yoga helps you to move more freely, with less effort, by counteracting gravity. Suspension in the air releases tension on the bones and muscles, increasing flexibility and deepening your practice. Suspended yoga strengthens core muscles and increases spinal and shoulder flexibility.

Heals back problems: It gives you the chance to hang freely, allowing your spine to lengthen. With less strain on your back while doing the exercises, it eases tension in the spinal cord and hip joint, helping you feel better.

Increases strength: Aerial yoga improves strength and flexibility, which carries over into other daily activities. The core workout is a beneficial cross-training, as it helps runners increase stamina and be able recover faster.

Puts you in a great mood: Another key benefit of doing aerial yoga is that it gets your adrenaline going while going against gravity. It also releases “happy” hormones like serotonin, endorphins, oxytocin, dopamine, which boost your mood and help you feel more energetic.

Improves balance: While going against gravity can be exciting, aerial yoga also helps with balance and stability in daily activities. Balance is a key component in daily activities, and aerial yoga helps maintain a good balance both inside and out.

Aids digestion: The different types of stretches and movements help improve the digestive system, thus helping in healing various digestion-related issues, including constipation and indigestion.

Old age and heart disease: Aerial yoga improves the circulation of blood, thus combating aging and its symptoms. Aerial yoga also helps detoxify the circulatory and lymphatic systems, which lowers the onset of various cardiovascular issues.

Improves memory: Aerial yoga fortifies your neural connections, thereby, rendering better memory power. In a way, practicing aerial yoga can make you smarter!

08:30 - 11:00
Breakfast
Location: Alamos Lounge
08:30 - 09:30
6k Run
Location: Salgados Beach

Free for Guests booking directly with us on Bed and Breakfast Board.

6 kms Run on wooden path or on the beach with Lourenço

10:00 - 11:00
Aero Yoga
Location: Alamos Retreat

Aero Yoga with Filipa

Paid activity (10€ per pax)

About Antigravity Aerial Yoga
A combination of traditional yoga poses and pilates with the use of a hammock, aerial yoga defies gravity and allows you to perform various yoga poses that may be difficult to do on the ground, but easier in mid-air. It’s fun and acrobatic.
Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

Total body workout: Due to the nature of aerial yoga movements, almost all the body parts are forced to move and stretch. Muscles are toned and redefined, and joints are regenerated and strengthened due to these movements.

Psychologically beneficial: Just like almost any other workout, aerial yoga helps rebuild your emotional system because it clears the mind and relieves stress due to its meditative state. It also helps you combat stress throughout the day and increases your creativity, which leads you to develop your own artistic skills.

Improves flexibility: Aerial yoga helps you to move more freely, with less effort, by counteracting gravity. Suspension in the air releases tension on the bones and muscles, increasing flexibility and deepening your practice. Suspended yoga strengthens core muscles and increases spinal and shoulder flexibility.

Heals back problems: It gives you the chance to hang freely, allowing your spine to lengthen. With less strain on your back while doing the exercises, it eases tension in the spinal cord and hip joint, helping you feel better.

Increases strength: Aerial yoga improves strength and flexibility, which carries over into other daily activities. The core workout is a beneficial cross-training, as it helps runners increase stamina and be able recover faster.

Puts you in a great mood: Another key benefit of doing aerial yoga is that it gets your adrenaline going while going against gravity. It also releases “happy” hormones like serotonin, endorphins, oxytocin, dopamine, which boost your mood and help you feel more energetic.

Improves balance: While going against gravity can be exciting, aerial yoga also helps with balance and stability in daily activities. Balance is a key component in daily activities, and aerial yoga helps maintain a good balance both inside and out.

Aids digestion: The different types of stretches and movements help improve the digestive system, thus helping in healing various digestion-related issues, including constipation and indigestion.

Old age and heart disease: Aerial yoga improves the circulation of blood, thus combating aging and its symptoms. Aerial yoga also helps detoxify the circulatory and lymphatic systems, which lowers the onset of various cardiovascular issues.

Improves memory: Aerial yoga fortifies your neural connections, thereby, rendering better memory power. In a way, practicing aerial yoga can make you smarter!