Sample Schedules for At-Home Retreats

This page lists sample schedules for:

Daily Schedule

6:30am Day begins
7:00am Morning yoga session comprising asana, pranayama, and seated meditation
8:00am Breakfast including preparation and cleanup
9:30am
  • Morning journalling
  • Personal time for selected activity
  • Optional morning tea around 11:00am
1:00pm Lunch including preparation and cleanup
2:30pm Personal time for selected activity
3:30pm
  • Relaxation practice such as yoga nidra
  • Optional afternoon tea
4:00pm Personal time for selected activity
6:00pm Dinner including preparation and cleanup
7:30pm
  • Personal time for selected activity
  • Evening journalling
9:30pm Evening yoga session
10:30pm Day ends

Four-Hour Schedules

These schedules assume that you've cleared four hours for your half-day retreat:

  • The first schedule assumes that you'd like to include some yoga practices in your retreat but want free time for other activities you've selected.
  • The second schedule assumes that you want to spend the four hours practising yoga.

Schedule with Free Time for Your Activities

The following schedule would suit a morning retreat.

Time elapsed (hh:mm) Activity
00:00
  • Journalling
  • 60-90 minute yoga session comprising asana, pranayama, and relaxation or seated meditation
01:00 or 01:30 Personal time for selected activity
02:00 Tea or coffee break
02:30 Personal time for selected activity
03:40 Relaxation practice such as yoga nidra
04:00 Retreat ends

If you have a block of four hours in the afternoon or evening, you might prefer to do your personal activity first, have a break, and then do a yoga session.

Schedule for Four Hours of Yoga

Want to spend the whole time on yoga practices? Try the following:

Time elapsed (hh:mm) Activity
00:00 60-80 minute yoga asana session comprising:
  • 20-30 minutes of gentle movements to warm up the body
  • Postures related to an area on which you wish to focus
  • 10-15 minutes of gentle stretches to cool down
01:20 Pranayama practices to strengthen lungs and calm the nervous system
01:30 Relaxation practice such as yoga nidra
02:00 Tea or coffee break
02:30 Walking meditation (or even just go for a walk outside) or another yoga asana session
03:30 Pranayama or a short relaxation practice
03:40 Seated meditation
04:00 Retreat ends