If youre already wondering where the summer is going, youre not alone. Perhaps its time for a little recharge. The Nantucket Yoga Festival this summer seems like the perfect time and place for Bostonians to get away, find some stillness, enjoy the sunshine, and focus on wellness.

This weekend, from Friday, July 11 to Sunday, July 13, join more than 300 participants and instructors for a retreat thats welcoming to all experience levels, from beginner to veteran yogi. The festival offers classes on a range of topics, from vinyasa to Joyful Backbends to morning meditation classes on the beach.

In anticipation of the event, Boston.com caught up with local Boston yoga instructor Rebecca Pacheco (also known as OmGal), who is one of the Equinox instructors teaching at this years festival.

Whats so special about a yoga festival?

According to Pacheco, people seek out yoga retreats or festivals to elevate their practice in some light. For beginners, a festival or retreat is a great way to get a submersive experience in a supportive environment, she says. If youre a regular practitioner, it really takes your practice to the next level. Youll learn new things you want to try, or try different styles that a typical class wont let you explore as much.

From New York Times-bestselling author and instructor Gabrielle Bernstein to local instructors like Sara DiVello, Larisa Forman, and David Vendetti, even super experienced yogis are likely to find a class or instructor that challenges and interests them.

The location is really fun. Its exciting to do a practice thats so healthy for your mind and body both physically and mentally in a place thats so beautiful. The Nantucket Yoga Festival is a great example, said Pacheco. It couldnt be more picturesque and it isnt so far away to get to Nantucket.

A yoga festival requires less commitment than a retreat, which often involves one instructor for a longer period of time, like a week. At a festival, you get a little bit of everything, also, so youre not just committed to one style or one teacher, and you can choose which can be really fun for students of all levels, said Pacheco.

Do I need to train before I go?

Come as you are, said Pacheco. If you predict youre going to take advanced classes, its a good idea to maintain regular practice and ultimately keep your body safe. Yoga is a physical activity, and a form of exercise, so its important to warm up appropriately, listen to your body, and make sure you arent doing too much too soon.

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What to Expect at the Nantucket Yoga Festival

No Mat Needed! Relaxing Yoga Poses You Can Do in Bed

Yoga is a natural way to settle your mind and body. It reduces stress and muscular tension, both of which inspire a more restful night's sleep, so leave your mat rolled up in your yoga bag and hop in bed instead! Follow this sequence from start to finish, or pick and choose the poses your body needs.

Be sure to move pillows and bulky comforters out of the way so you have a flat, safe, and comfy surface to stretch on. Then in the morning when you open your eyes all refreshed and full of energy, repeat this sequence before hopping out of bed to warm up your muscles and gently wake up your mind.

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This is the perfect pose that doesn't require a lot of effort, but will offer a wonderful stretch for your tight hips and lower back.

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This pose feels amazing if you have a tight lower back.

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No Mat Needed! Relaxing Yoga Poses You Can Do in Bed

Forward lunge: Develops core stability and balance.

Yoga poses for runners

Yoga poses for runners

Yoga poses for runners

Yoga poses for runners

STORY HIGHLIGHTS

Editor's note: Dana Santas is the creator of Radius Yoga Conditioning, a yoga style designed to help athletes move, breathe and focus better. She's the yoga trainer for the Philadelphia Phillies, Pittsburgh Pirates, Tampa Bay Lightning, Orlando Magic and dozens of pros in the MLB, NHL, NBA and NFL.

(CNN) -- If you're a runner, you've probably been told you "should do yoga."

While generic yoga classes can help with recovery, one of the best ways runners can use yoga is by applying it specifically to correct and prevent chronic issues, such as achilles tendonitis, plantar fasciitis, IT band syndrome, knee discomfort, quad strains and hip pain.

Ask a runner about their past or present physical complaints and you can expect to hear about one or more of these conditions. So what's behind these ongoing problems?

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Good yoga poses for runners