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Wales-based Keith Squires reveals his plan for creating a yoga retreat at home

Wales-based Keith Squires reveals his 12-step plan for creating a yoga retreat at home: Image 1 "With everything that's going on at the moment you may find yourself at home and keeping away from people for a week or two so having an ayurvedic yoga retreat in some tropical location may seem like a long lost dream," says Keith. "Instead of a luxurious long lie in because its suddenly a week of Sundays. Get up with a feeling of excitement by 7am to start your free retreat. Put the tea and coffee to one side and rehydrate and energise with warm water with a little bit of fresh ginger and squeeze of lemon. This will warm you up and gently stimulate your digestion and circulation.

"All great retreats start with early morning yoga so don't miss your session. If you know some yoga you can create your own class. If you don't, there are lots of guides online that can help.

"For breakfast put away the white bread, cereals and frying pan. Get fresh with a big bowl of fruit with some seeds and your favourite toppings. Some stewed fruit or if you are really hungry soaked muesli with extra fruit.

"A great mid morning booster and part of any good retreat is a glass of freshly pressed vegetable juice. So wipe down your old vegetable juicer and get going. Carrot, beetroot, celery, ginger and apple are my favourite.

"Now you are topped up with energy it's time to cook. Normally there is no time as we are so busy rushing to work fuelling up with coffee, sweet snacks, take away and processed foods. On your home retreat you will be surprised how easy and quick it is to make healthy meals based on vegetables and simple wholefoods. For lunch you can have a triple dose of healthy vegetables with steamed, salad and a simple vegetable soup. With some freshly cooked quinoa which is light and packed with protein.

"At the same time start preparing the evening meal using a slow cooker. The great thing about this is that it will carry on cooking while you are having your afternoon therapies. It will chug along happily without you having to intervene at all. It's so easy, one example is just to put in some freshly chopped vegetables. Like carrots, celery, onion and leek then sprinkle in a few lentils for protein. Top this with lots of vegetable stock add a few herbs, salt and pepper. Four to six hours later you are going to have a hearty stew that is going to be the basis of your evening meal. Remember lunch itself is a therapy. We are so used to eating in a rush during a short break. So take your time sit down comfortably.

"After lunch a possibility could be to head out to a nature spot for a quick walk. While you are out try to engage all your senses. Look at the trees, listen to the birds, feel the breeze on your face, smell the earth, touch a leaf or some damp moss on a tree. If you can't get out and keep a safe distance from people do the same in your garden if you have one.

"Now it's time for your second yoga class. My favourite afternoon one is the earth sequence followed by another deep relaxation.

"By now your crock pot stew should be nearly ready. Filling your house with delicious smells of home cooked food. Just cook some white or brown rice with steamed vegetables and a few spice to make a complete meal.

"Another great therapy to do at home is a castor oil pack which you can do in the evening or on another day.  A castor oil pack is a gentle way to relax and detox the liver. It is just a small cotton flannel soaked in castor oil. You then place this on your liver area cover with a towel and a hot water bottle to make it extra relaxing."

To find out more, visit www.keithonfood.com

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