Yoga holidays in Turkey

For 2017 we have teamed up with an excellent Yoga Instructor, Debbie Wherlock, and we are operating two very special Yoga Weeks. The first one in May has already taken place and it was a tremendous success with twenty two participants of all ages and abilities. The second one will take place on the 9th October 2017 and we are limiting the numbers to 20 participants.

Debbie has been teaching Yoga for 16 years and for the past 26 years has also been working as a full time Fitness Coach. In that time she has gained numerous teaching certificates including a Diploma in Anatomy and Physiology. Her classes are, by definition, inclusive for all ages and abilities and so would be suitable for anyone be they extremely proficient or a complete beginner.

For our Yoga Weeks, Debbie teaches Hatha Yoga and it’s what she would describe as a slow flow yoga class with the emphasis on holding and breathing into each posture for deeper muscular release.

The idea of the week is one of relaxation, rest and a bit of fun thrown in for good measure, after all… it is a holiday. Staying at the beautiful Likya Residence and Spa in Kalkan, the week will include two hourly sessions for five days, early morning and early evening.

Holiday Information:
*Departure: 9th October
*Duration: 7 nights
*Price: £750
*Accommodation: Likya Residence and Spa on B&B
*Maximum persons: 20

Price Includes:
*Direct Flights from London Gatwick to DalamanDeluxe rooms with no single room supplement!
*Exclusive Lazy Day at Sea(included lunch)
*Three evening meals included (excluding drinks).
*All transfers
*Reduction for sharing room with partner £75 per person
*Yoga mats will be supplied as will yoga blocks

Monday  9th October 2017

Depart from London Gatwick. Flight Details: Departing 07:10 Arriving 13:10. Participants should be at the airport at least two hours 30 mins prior to departure.

14:00 The group will be met by the Discerning Collection Hosts and transferred from Dalaman Airport to The Likya Residence and Spa. Transfer time 1 hour 30 mins. Arrival at the hotel at approximately 3:30 pm. Check in to hotel. Afternoon at leisure.

7:30 pm meet in Likya Residence bar prior to the first of the complimentary meals. Three course meal included.

Tuesday 10th October 2017

8 am to 9 am yoga session in the Likya grounds

9 am to 11 am breakfast at your leisure.

11 am to 6 pm free time

6 pm to 7 pm second yoga session

7 pm onwards free time

Wednesday 11th October 2017

8 am to 9 am Yoga Session

9 am to 11 am Breakfast at your leisure

11 am to 6 pm free time

6 pm to 7 pm Yoga Session

7 pm onwards free time

Thursday 12th October 2017

8 am to 9 am Yoga Session

9 am to 11 am breakfast at your leisure. There is a market in Kalkan on Thursday so guests are welcome to visit this.

6 pm to 7 pm Yoga Session

8 pm meet in Likya bar for stroll to Kalkan harbour for evening meal at our chosen restaurant. Three course meal included.

Friday 13th October 2017

8 am to 9 am Breakfast at Likya

10:30 am transfer to Kalkan Harbour for ‘Lazy Day at Sea’ boat trip. Lunch included on boat.

4:30 pm arrival back at Kalkan Harbour and transfer back to the Likya Hotel.

Free time for the rest of the day and evening

Saturday 14th October 2017

8 am to 9 am Yoga Session

9 am to 11 am breakfast at your leisure

11 am to 6 pm free time

6 pm to 7 pm Yoga Session in Likya grounds

7 pm onwards free time

Sunday 15th October 2017

8 am to 9 am Yoga Session

9 am to 11 am breakfast at your leisure

11 am to 8 pm free time

8 pm to 11 pm Supper at the Likya Hotel Restaurant.

Monday 16th October 2017

8 am to 9:30 am Breakfast at Likya

10 am transfer to Dalaman airport for return flight to London Gatwick: Departing 14:00 Arriving 16:20

NB: If you should have any illnesses, disabilities or concerns we would strongly advise you to refer to your doctor before committing to the yoga holiday.

Even a slight pain is not okay

If you experience a sharp pain while in a pose, stop and tell your teacher about it. Yoga is not supposed to be painful. Mild pleasant pain when stretching is ok, shooting pain is not ok. Don’t push yourself too hard, take it slow, and you won’t injure yourself.

Modifying a pose and using props doesn’t mean you are weak and inflexible

Sometimes we think that the way the asana or pose looks on the photo in a yoga journal is the only right way to do it. In fact, each pose has several variations. There are ways to deepen the pose and to make it less challenging. A good teacher will offer a few variations of the same asana. And the variation that takes into consideration your needs is the one that will actually work in your case.

Even a little yoga time a day may be enough

Even if you have just 10 minutes for yoga, it can be enough to unwind after work or to get tuned for the day. Short but regular yoga breaks can help you build a regular yoga habit.

No one is really watching

Don’t be too concerned about what others think about your way of doing yoga once you step into a yoga class. Everyone is more likely to be too concerned about themselves and it’s very likely people don’t even notice you. There is so much in yoga class to concentrate on: the breath, the alignment, the way your body reacts to movements. Focus on yourself and enjoy.

The photos of yogis holding some challenging poses on Instagram may create an impression as if yoga is only for physically strong and very flexible people. But we know yoga is for everybody. Here are some poses that beginner yogis can benefit from starting with their first yoga class.

Tree Pose

How to: Stand up straight, bend your right leg and put your right foot on the inner side of your left hip, above or below the knee (not on the knee). Place your hands in front of your chest in prayer position. Fix your gaze on a motionless object — it will be easier to keep balance. Hold for 5 deep breaths on each leg.

Benefits: This pose benefits both your mind by improving concentration and your body by strengthening legs and spine, and, obviously, by improving balance. Avoid Tree pose when you are suffering from insomnia, headache or low blood pressure.

Cat/Cow Pose

How to: Stand on all fours, align the hips over knees and the shoulders over wrists. Inhale and on the exhale round the back and drop the head (Cat Pose). Inhale and lift your head, pelvis, and chest toward the floor (Cow Pose). Do the sequence for about 10 breaths.

Benefits: This sequence gently stretches the spine and can help with a mild backache at the end of the day.

Bridge Pose

How To: Lie on your back, arms parallel to the body, hands facing downwards. Bend your legs and put your feet a hip length apart, heels close to the sitting bones, knees in line with your heels. On the exhale, slowly lift your hips and pelvis up until about parallel to the mat while pressing your upper arms and feet into the floor. You can either leave your hands on the floor or clasp them under your back. Start with staying in the pose for 5—8 breaths. When exiting the pose, exhale and slowly lower your back one vertebra at a time.

Benefits: Perfect pose for those spending large parts of their days sitting at desks: it relaxes and stretches your spine, washes the tension off your legs and strengthens them. And it calms you down. Skip the pose if you have problems with your neck.

Reclining Twist

How to: Lie on your back with your legs straight. Bend your right knee and put your right foot on your left knee. Put your left palm on your right knee. Helping with your hand, rotate your pelvis and backbone to the left putting your right knee over the left leg. Try to put your right knee on the floor, it’s OK if it doesn’t reach it now. Keep your right shoulders on the floor. Tilt your head to the right. Hold for about 5 breaths on each side.

Benefits: This pose lengthens and realigns the spine and massages the abdominal organs.

Child Pose

How to: Sit on your heels, lower your head and put your arms along your body. Stay for 1 minute or more.

Benefits: This is a restorative that stretches the shoulders, chest, and back and feels exceptionally good after a vigorous workout.

NB: If you should have any illnesses, disabilities or concerns we would strongly advise you to refer to your doctor before committing to the yoga holiday.