Every single day of your time out at the Kleebauer Hof Retreat Center is dedicated to a motto, a question. Together we will focus on this in the morning, put it into practice in the morning session, reinforce it in theory in the afternoon and then deepen it in bodywork - and if possible: resolve it. Feel the connection between body, mind and soul with various relaxation techniques, body awareness exercises and breathing work. And explore the interplay of anatomy and movement possibilities.
The program is aimed at people who are largely mentally healthy and does not claim to be therapeutic.
Detailed program:
Day 1 (arrival day)
Topic: Experiencing health: What is illness, what is health for me?
Introduction in the afternoon (120 minutes): Arriving in the room and in the group, letting go of luggage, getting to grips with the topic
- Theoretical introduction with the keywords salutogenesis instead of pathogenesis, self-determination instead of being at the mercy of others, training the ability to differentiate, how mental hygiene leads to resilience
- Body and movement unit: finding my center with Pilates (powerhouse, centering, center of strength)
Day 2
Topic: How is my body really doing?
Session before breakfast: Breathing work while standing, sitting and lying down (outside if possible)
Morning session (90 minutes): Fascia work with intensive body awareness and full-body training
Afternoon session (90 minutes):
- Introduction to psychosomatics: "The soul says to the body: you tell the mind, it doesn't listen to me.", taking stock of the body image
- Whole body movements and body scan
Day 3
Topic: How do I live a balanced life?
Unit before breakfast: nature meditation (outside if possible): Examples in nature for balance and creative exploration of balance
Morning: Pilates with exercises on one leg
Afternoon:
- "Balance model" in self-application and first concrete steps to get more in balance
- Deepening some of the exercises from the morning, relaxed yin yoga as a balance to everyday yang life
Day 4
Topic: Where do I come from, where do I stand, where do I want to go?
Unit before breakfast: walking meditation in the field, coordination of breathing and steps, supplemented by a personal "mantra" for inhalation and exhalation
Morning: yoga with warrior/heroine sequence, orientation in space and body; farewell to the first sub-group
Afternoon: Welcome and attunement of the newcomers
- "My life's journey": Name the stages of your life. What are the first concrete steps I need to take to get to where I want to be?
- Yoga flow with warrior postures, relaxation
Day 5
Topic: "My point of view - what do I stand for?"
Session before breakfast: Yoga: introduction to the sun salutation and small-step structure
Morning: 3D spine, functional anatomy in self-experience and experiencing movement possibilities (range of motion)
Afternoon:
- Define your own value system, formulate your own "basic laws", offer: proclamation to the group
- Repetition of the sun salutation with determination of the favorite pose, self-massage of the feet with scented oil in order to be able to set off
Day 6
Topic: Freed shoulders, relaxed neck - how much responsibility do I carry?
Unit before breakfast: movement unit, mobilization of upper body and shoulders, activation and calming down
Morning: Yoga for shoulders and neck
Afternoon:
- Onion principle: "healthy" selfishness and real priorities, personal contribution, which tasks have I taken on? Which of these can and do I want to hand over? First steps: Send messages, revise your own weekly schedule, cancel things, write them on slips of paper, file them away, possibly announce them out loud
- Yin yoga and deep relaxation with progressive muscle relaxation (PMR)
Day 7
Topic: What and how do I want to live?
Session before breakfast: Yoga
Morning: "Happy Hips": the hips as the seat of emotions, root chakra: seat of creativity
Afternoon:
- What do I want to bring into life, where do I want to be creative, shine, radiate? Write a testimonial and offer to read it out to the group. Appreciation of the week's process.
- "Scented shower" with essential oil of your choice, active muscle length training, relaxation in a fantasy journey
Day 8 (departure day)
Topic: What am I taking with me?
Unit before breakfast: walking meditation in the terrain, coordination of breathing with steps, supplemented by a personal "mantra" for inhalation and exhalation
Morning (120 minutes): Collecting and integrating what you have experienced, exercises for the shoulders and neck, exercises for the hips, repetition of the yoga flow, looking at the material you have worked on, sharing your experiences, saying goodbye