At about 4 a.m. on the last morning of a retreat in Nicaragua, a massive troop of howler monkeys came down through the forest and settled directly over our retreat center. If you’ve never heard howler monkeys, know this: no one was sleeping through it. So we didn’t try. We got up, brewed coffee, and hung out with them on the yoga platform — and when the sun rose, we practiced together while they stayed with us the whole time.

That’s the kind of thing that doesn’t show up in the retreat brochure. After more than a decade of leading retreats, I’ve learned that the real benefits often have very little to do with the poses. Here are the hidden ones.

In this post

• What are the real benefits of a yoga retreat?
• You start noticing the magic again
• You experience connection that actually reaches you
• Your relationship with time resets
• You heal through joy and play
• You reconnect with your creativity
• You rebuild trust in yourself
• How to bring these benefits home
• FAQ

What are the real benefits of a yoga retreat?

The biggest benefits of a yoga retreat happen off the mat: you slow down enough to notice life again, you form connection that reaches deeper than daily life allows, your nervous system finally regulates, you reconnect with joy and creativity, and you rebuild trust in yourself. The yoga is the common thread that brings women together — but what they leave with is usually something bigger. Here’s each of those, one at a time.

You start noticing the magic again

The first benefit is that you start seeing the world clearly again — not because anything mystical happens, but because you finally slow down enough to notice what was there all along. When your head is down in your phone and your calendar, your brain filters most of it out. When you step away, it stops filtering. The toucans flying past your morning practice, the light through the trees, the howler monkeys at dawn — none of it is new. You’re just present enough to catch it.

There’s real science under this feeling. Researchers who study awe — the response we have to something vast, like a grove of towering trees or a mountain in front of you — have found that it shifts your attention away from yourself and your usual worries, which is exactly why a little wonder can make your problems feel more workable and your perspective feel wider. A retreat is essentially a few days engineered for awe. That’s not the universe conspiring for you; it’s your attention coming back online.

You experience connection that actually reaches you

A yoga retreat gives you the kind of connection most of us are quietly starving for — with other women, and with yourself. You walk in to a room of strangers you’ll spend the next several days with, but everyone arrived for similar reasons, so the small talk drops away fast. In the opening circle you can almost feel the room exhale as everyone realizes the same thing: you don’t have to be anyone but yourself here.

One guest, Jolee, told me at the end of her retreat that community with other women wasn’t even why she’d come — and then she realized, by the last day, how connected she felt and how much she’d been missing it without knowing. That happens constantly. Someone shares a struggle she’s been carrying alone, someone else says me too, and you watch shoulders drop around the whole circle. The relief of not being alone in it is the medicine.

The quieter version is connection with yourself. In the still moments — meditation, journaling, a sunrise, floating in the pool next to a new friend — you can finally hear your own voice again. Most of us don’t realize how long we’ve gone without asking what do I actually want? until we’re somewhere quiet enough to hear the answer.

Curious what your first retreat would actually be like? I made a free Perfect Yoga Retreat Checklist to walk you through preparing for it — think of it as a compass for the whole experience. Grab it here.

Your relationship with time resets

A retreat changes how you experience time. Most of us live in a low-grade rush — from A to B, trying to fit more in, convinced that if we just managed it better we’d finally feel in control. On retreat, that flips. In the first day or two, time feels spacious — you notice you have far more of it than you thought. Around the middle, it seems to stand still; your nervous system has finally regulated. And in the last stretch it picks back up, but with an ease that stays with you.

A big part of that is relief from decision fatigue — the quiet exhaustion of the thousand small choices you make every day about what to eat, where to go, and who needs what. On retreat, someone else holds all of that. The meals are planned, the schedule is set, and your only job is to show up. That freed-up mental space is what lets the bigger questions finally surface: what do I want? what’s next for me? One guest realized mid-retreat that she’d tied her entire sense of worth to how full her schedule was — and that when she finally stopped, her worth was still there, untouched.

You heal through joy and play

One of the most underrated benefits of a retreat is that it heals you through joy, not just through reflection. When we picture healing, we usually picture the serious work — journaling, therapy, sitting with the hard stuff. That work matters, and I love it. But do it all the time and life gets heavy. Sometimes the healing looks like dancing under the moon, or laughing until your stomach hurts, or jumping off a boat into the sea before you can talk yourself out of it.

This isn’t just a nice idea. Positive emotions like joy broaden how we think and build lasting inner resources — joy literally sparks the urge to play, which opens us up in a way that stress and seriousness shut down. I’ve watched a woman who was guarded on day one join a spontaneous dance party by day three, moving like she hadn’t in years, tension visibly peeling off her. On a boat trip in Greece, one woman asked if she could jump off instead of using the ladder — and within minutes almost everyone was doing cannonballs, and the whole group’s guard came down with the splash. Joy isn’t a reward you earn after the healing. A lot of the time, it is the healing.

You reconnect with your creativity

A retreat can reawaken creativity you’d forgotten you had — and not by making you paint. Most of us carry a story that we’re “just not creative,” usually learned young, when creativity got boxed into art class and everything else got called serious. But creativity isn’t only making art. It’s a way of moving through the world: how you solve problems, how you dream, how you see possibility where you used to see a wall.

I worked with a corporate CEO who was brilliant at achieving and building but hadn’t made anything creative since childhood. In one of our sessions, something cracked open and she started painting — not for a masterpiece, just to express and get a little messy — and reconnected with a part of herself she’d abandoned decades earlier. Another woman, during an intuitive dance, realized she’d always believed creativity meant making something perfect, and felt what it was like to treat it instead as pure expression. Unplugged from constant demands, creativity stops feeling like one more task and starts feeling like breathing. The way back to it is small: try something new even if you’re bad at it, treat it as a practice rather than a performance, and follow the little whispers of curiosity.

You rebuild trust in yourself

This is the most powerful benefit of all: a retreat rebuilds your trust in yourself. Not trust that you’ll be perfect or never afraid — trust that whatever happens, you can handle it. Self-trust isn’t a destination you arrive at; it’s built moment by moment, every time you show up on your mat when your mind lists all the reasons you can’t, and breathe through the hard pose anyway.

The science here is clear and it’s one of the most robust findings in psychology: the single strongest way to build self-belief is mastery — doing a hard, scary-but-safe thing and proving to yourself that you can. That’s why traveling to a retreat, especially alone, is a masterclass in self-trust. Miss a connection, you figure it out. Land somewhere you don’t speak the language, you find a way. One first-time solo traveler arrived terrified of getting lost and looking foolish, and by the end of the week was navigating foreign airports with ease and booking little side trips that surprised even her. Every small victory — reading the map, trying the food, asking for help — is a message to yourself that you’ve got your own back. There’s a real difference between knowing you’re capable in your head and proving it in your body. Solo travel does the second one.

How do you bring these benefits home?

You keep the benefits of a retreat by practicing them in miniature at home. You don’t need to fly anywhere to start. Make one decision each day based on what you actually want, not what’s expected of you. Speak to yourself the way you’d speak to your best friend. And every time you honor your own intuition, notice that you’re building the muscle — it gets easier with reps. The retreat turns the light on; these small daily practices keep it on.

If any of this landed: the Perfect Yoga Retreat Checklist will help you plan your first one, and you can see where we’re headed next whenever you’re ready. New to all of this? Start with my own story of how these retreats began.

About the author

Autumn Adams (E-RYT 500, YACEP) is the founder of Ambuja Yoga and host of The Aligned Yogi Podcast. She’s led women’s yoga retreats since 2014 — 40+ retreats and 700+ women across Oregon, Sedona, Patagonia, and beyond — and teaches a grounded, science-informed approach to rest, joy, and the nervous system. Her work has been featured in Insider, Shape, Zappos, Asia Spa, and Bend Nest. She’s the author of The Little Book of Mudra Meditations and is mom to Atlas. Learn more about Autumn →

Frequently Asked Questions

What are the benefits of a yoga retreat? The benefits of a yoga retreat reach far beyond the yoga itself. You slow down enough to feel present again, form deep connection with other women and yourself, give your nervous system time to regulate, reconnect with joy and creativity, and rebuild trust in your own judgment. The yoga is the thread that brings everyone together, but the lasting changes tend to happen off the mat.

What are the hidden benefits of a yoga retreat beyond the yoga? The less obvious benefits include a renewed sense of awe and presence, relief from decision fatigue, a reset in your relationship with time, healing through play and laughter, reawakened creativity, and stronger self-trust. Many women arrive expecting rest and leave with something bigger they didn’t know they were missing.

Do you have to do yoga all day at a yoga retreat? No. Yoga anchors the schedule, but a good retreat includes plenty of rest, free time, connection, meals, nature, and play. Much of the value comes from the unstructured moments — a sunrise, a conversation, a spontaneous swim — not just the time on your mat.

Can a yoga retreat help with burnout and overwhelm? Yes. Retreats are especially helpful for burnout because someone else handles the planning and decisions, which relieves the decision fatigue that quietly wears you down. That freed-up space, combined with rest and a slower pace, gives your nervous system a real chance to regulate.

Is it normal to feel nervous before a yoga retreat? Completely normal. Most women arrive with a mix of excitement, nervousness, and curiosity — that’s a natural starting point, not a warning sign. Traveling somewhere new, especially alone, is one of the fastest ways to prove to yourself how capable you actually are.

What if I don’t know anyone or I’m going alone? Coming alone is common and often becomes the best part. Because everyone arrives for similar reasons, strangers tend to become friends quickly, and the retreat is designed to feel safe enough to be yourself from the start. You won’t be the only solo guest.

How is a yoga retreat different from a vacation? A vacation is usually about getting away; a retreat is about coming back to yourself. Beyond rest, a retreat offers real connection, presence, and a rebuilt sense of self-trust — you tend to come home changed, not just relaxed.

How do I keep the benefits after the retreat ends? Practice them in small ways daily: make one choice each day based on what you truly want, speak to yourself with compassion, and honor your intuition when it shows up. The retreat turns the light on, and these small habits are what keep it on once you’re home.

The post The Hidden Benefits of a Yoga Retreat (Beyond the Yoga) appeared first on Ambuja Yoga.

If you’ve been dreaming of a yoga retreat but keep telling yourself it’s too expensive, this one’s for you.

Here’s what I’ve learned in over a decade of leading retreats around the world and helping women get themselves to them: investing in yourself is essential, and cost doesn’t have to be the barrier you think it is. The nice thing about money is that you can always make more of it — you just have to get a little creative sometimes. I’m a self-described possibilitarian, so let’s talk about what’s actually possible.

Below are the same strategies I use to plan my own travel, organized so you can skip to whatever’s most useful. Every budget’s different — take what works and leave the rest.

How do you save money booking a yoga retreat?

Book early and get on the host’s email list. That’s the single biggest lever. Most hosts offer an early-bird discount, and the ones who don’t usually load the early window with the best bonuses instead — a free workshop, a private coaching session, or an airport transfer thrown in.

Here’s the insider part: the email list almost always gets first crack at early-bird spots before anything goes public. (That’s exactly how I run mine — my list gets the first pass, then Instagram, then ads.) So if there’s a retreat or a destination you’ve been eyeing, get on that host’s list and follow them now. That’s where the real deals surface first — and you get first dibs on the best rooms, too.

When should you book your flights for a retreat?

Book flights about two to three months out for the best fares — it can save you hundreds. Mid-week departures (Tuesday, Wednesday, Thursday) tend to be cheapest, and sometimes Saturday. Since most retreats start on a Saturday, a nice move is to fly out Thursday, land Friday, shake off the jet lag, and start fresh.

What are the best apps for finding cheap flights?

The most useful flight tools are Google Flights, Skyscanner, Travel Pirates, and Hopper. Google Flights is the obvious workhorse. Skyscanner is underrated — great for price alerts and for turning up cheap fares you won’t find elsewhere; you can search from your city out to a destination, compare nearby airports, and browse by map.

One advanced option, with a real caveat: Skiplagged finds “hidden-city” fares, where you book a flight that connects through your actual destination and skip the final leg. It can be cheaper — but know the tradeoffs before you try it. Hidden-city ticketing violates most airlines’ terms of service, you can’t check a bag (it would fly on to the final city without you), a delay can reroute you entirely, and airlines can penalize repeat use. AND it really only works on one way tickets — the remainder of your ticket is often voided if you don’t complete the flight. It’s an eyes-open, advanced-traveler move, not a default.

Should you use credit card points to pay for a retreat?

Yes — if you’re someone who pays your balance in full every month. A lot of travel cards earn points you can put toward flights and hotels, and running your regular expenses (groceries, bills) through a rewards card can build up a real travel stash over time. The one rule: only do this if you clear the balance monthly. Carrying a balance costs far more in interest than any points are worth.

Is it cheaper to go on a retreat in the off-season?

Usually, yes. Retreats, accommodations, and flights all tend to be cheaper in the off-season or shoulder season, since flights especially climb during peak travel windows. The tradeoff is weather — but a good host designs around it. In a rainy-season destination, for example, mornings (often clear) become hikes and adventures, and afternoons (more likely to rain) become yoga and workshops. Ask the host how they handle the season before you book.

What are some creative ways to fund a yoga retreat?

Beyond an early-bird discount, there are more ways to fund a retreat than most people realize:

• Referral programs. Many facilitators offer a discount or commission when you refer a friend who books. It’s often not advertised — just ask. Most hosts love the help filling spots and have a budget set aside for exactly this.
• Content in exchange for a discount. If you’re comfortable creating reels, testimonials, photography, or blog posts, some hosts will trade a partial or full discount (or pay per piece) for content they can use to market future retreats. A social-media takeover for the week can be a fun version of this.
• Contributions for birthdays and holidays. Instead of another candle or pajamas you’ll never wear, ask for contributions toward your retreat. On WeTravel (the booking platform I use), guests can set up a simple contributions page — no coding — and collect money toward their trip. People don’t take advantage of this nearly enough.
• A small fundraiser. Offer a special class or workshop and put the proceeds toward your trip, or sell things you’re not using anymore.

How do you cut costs after you’ve booked?

• Share a room. Private rooms are lovely, but a shared, double, or dorm-style room can cut your cost dramatically — and honestly, you’re barely in your room. It’s for showering and sleeping; the rest of the time you’re in class, on excursions, or outside.
• Split the airport transfer. Most retreats don’t include transport from the airport. Use the group chat (Facebook or WhatsApp) to coordinate a rideshare and split the taxi or Uber fare.
• Trade a skill. Photographers, social-media managers, wellness or breathwork facilitators — some hosts will trade a discount for a service. (I usually prefer to pay people their worth, but many teachers are open to it, and it can get you in front of a new audience.)
• Use a payment plan. Many retreats offer installments — say, a set amount every month or quarter instead of the full cost up front. Note that some hosts offer a lower rate for paying in full, so weigh which works better for your budget.
• Start a retreat savings fund. Set aside a small amount each paycheck earmarked for the trip — $20 here, $50 there genuinely adds up. Automate a transfer to a dedicated savings account, or use a round-up savings app (like Qapital, or Oportun, formerly Digit) that rounds up your purchases into savings.

What extras should you budget for?

Budget for the extras in advance so you’re not stressed about money once you’re there. Depending on the retreat, factor in: airport transfers (if not included), any meals you’re on your own for, optional excursions, souvenirs and shopping, and alcohol (some retreats include wine, some are alcohol-free, and drinks are often an add-on). A good host builds a lot of value in, so your extras are mostly the fun stuff — but check what’s included so nothing catches you off guard, and you never feel like you’re missing out.

Do you have to travel abroad for a great retreat?

No — some of the best retreats are close to home. A domestic or local retreat within driving distance saves you the flight, the layovers, the visa, and the long-haul costs entirely, and these retreats are often shorter, which brings the price down further. You can still have a deeply restorative, transformational experience packed into a few days. If you’re in a tighter season — little kids at home, less “fun money” than you used to have — a drive-to retreat can be the whole answer.

Quick recap

1. Plan and book smart — early-bird deals, get on the email list, book flights 2–3 months out, use points if you pay in full.
2. Go off-season — cheaper flights, stays, and rates.
3. Get creative with funding — referrals, content trades, birthday contributions, small fundraisers, selling what you don’t use.
4. Cut costs after booking — share a room, split transfers, consider a skill trade, use a payment plan, save monthly.
5. Budget the extras in advance so you can actually relax.

You deserve to go on retreat. Prioritizing yourself doesn’t have to mean overspending — it’s more within reach than it looks.

Want a head start? Grab my free Retreat Budgeting Guide & Savings Checklist — everything here in one place, so you can map out your plan and start saving. Download it here.

About the author

Autumn Adams (E-RYT 500, YACEP) is the founder of Ambuja Yoga and host of The Aligned Yogi Podcast. She’s led women’s yoga retreats since 2014 — 40+ retreats and 700+ women across Oregon, Sedona, Patagonia, and beyond — and has spent that decade helping women get themselves to the retreat they’ve been dreaming about. She’s the author of The Little Book of Mudra Meditations and is mom to Atlas. Learn more about Autumn →

Frequently Asked Questions

How can you afford a yoga retreat on a budget? Book early to catch discounts and bonuses, get on the host’s email list for first access, book flights two to three months out, travel in the off-season, and use creative funding like referral programs, content trades, or birthday contributions. Sharing a room and using a payment plan can lower the cost further.

When is the cheapest time to book flights for a retreat? About two to three months before travel tends to give the best fares, and mid-week departures (Tuesday through Thursday) are usually cheaper. Flying out a day or two early also lets you settle in and shake off jet lag before the retreat begins.

What are the best apps for finding cheap flights? Google Flights, Skyscanner, and Hopper are the most useful. Skyscanner is especially good for price alerts and comparing nearby airports. Advanced travelers sometimes use Skiplagged for hidden-city fares, but that violates most airlines’ terms and carries real risks.

Can you use credit card points to pay for a yoga retreat? Yes, if you pay your balance in full every month. Travel rewards cards let you earn points on regular spending that you can put toward flights and accommodations. Just avoid carrying a balance, since interest charges quickly outweigh the value of any points.

Are yoga retreats cheaper in the off-season? Often, yes. Retreats, accommodations, and flights tend to cost less in the off-season or shoulder season. The tradeoff is weather, but a well-designed retreat schedules around it — for example, adventures in the clearer mornings and yoga in the rainier afternoons.

Do most yoga retreats offer payment plans? Many do, letting you pay in installments instead of all at once. Some hosts offer a slightly lower rate for paying in full, so it’s worth comparing your options and choosing whichever makes budgeting easier for you.

How can you get a discount on a yoga retreat? Book during the early-bird window, ask the host about a referral program, or offer to create content (reels, photography, testimonials) they can use for marketing in exchange for a discount. Many facilitators are open to these arrangements — it never hurts to ask.

Do you have to travel internationally for a good yoga retreat? No. Domestic and local retreats within driving distance can be just as restorative and are usually cheaper and shorter, since you skip flights, layovers, and long-haul costs. They’re a great option in a busier or tighter season of life.

Ready to find your retreat? See where we’re headed next — and get on the email list so you catch the early-bird spots (and the best rooms) first.

The post How to Afford a Yoga Retreat Without Breaking the Bank appeared first on Ambuja Yoga.

Whether this is your first retreat or your fifteenth, here’s exactly what to pack for a yoga retreat in Sedona — your complete packing list, plus, just as usefully, what to leave at home.

In this post

• What should you pack for a yoga retreat in Sedona?
• How should you dress for Sedona’s weather?
• Do you need to bring your own yoga mat?
• What can you leave at home?
• The inner packing list
• FAQ

What should you pack for a yoga retreat in Sedona?

For a yoga retreat in Sedona, pack breathable layers, comfortable yoga clothes, broken-in hiking shoes, sun protection, and a reusable water bottle. Sedona sits at about 4,300 feet, so the days swing from cool mornings to warm afternoons — which means layers matter more than any single item on this list.

Here’s your full Sedona yoga retreat packing list, organized by how you’ll use it.

Essentials for practice & presence

• Comfortable yoga clothes — breathable layers you can move freely in. Mornings can be chilly and afternoons warm, so think layers you can peel as the sun comes up.
• A cozy sweater or shawl — for early-morning practice and cooler evenings sitting around the fire or under the stars.
• A lightweight jacket or windbreaker — perfect for sunrise and for sitting out after dinner.
• A journal + pen — for reflections, morning pages, and the things that tend to surface when you finally slow down.
• A reusable water bottle — hydration matters at elevation, and you’ll be moving and hiking daily.

Mats and props are provided — bring your own only if you have a favorite you practice better on.

For the trail

Sedona is yoga and hiking, so the trail gear earns its place in your bag. (If you’re wondering why I keep coming back to these red rocks — that’s its own story.)

• Broken-in hiking shoes or trail runners — supportive and already worn-in. New shoes plus uneven red rock equals blisters.
• A hat + sunglasses — the desert sun doesn’t play.
• A lightweight sun shirt — UV-blocking and breathable, so you can cover up without overheating.
• A small daypack — room for water, a layer, and snacks on longer hikes.
• Sunscreen + SPF lip balm — non-negotiable out here.

For rest, ritual & comfort

• Soft clothes for circle time and downtime — easy pants, cozy socks, the layers you’d actually relax in.
• A bathing suit — for a creek dip in Oak Creek, if the water’s calling.
• Earplugs / an eye mask — if you’re a light sleeper or just want deeper rest.
• Any personal ritual items — a small stone, essential oils, an oracle deck. Optional, but welcome.

How should you dress for Sedona’s weather?

Dress in layers. Spring mornings in Sedona often start in the 40s or 50s and climb into the 70s by afternoon, so the trick isn’t packing for one temperature — it’s packing so you can add and shed a layer as the day moves. A warm top layer for morning practice, a breathable layer for midday hikes, and something cozy for the evening will carry you through almost any day on retreat.

Do you need to bring your own yoga mat?

No. Mats and props are provided, so you don’t need to travel with yours. The only reason to pack your own is if you have a mat you genuinely practice better on — otherwise, that’s one less thing in your bag.

“You don’t have to be good at yoga to come. You don’t have to have the right attire. You don’t have to know all about yoga. Just come — it’s a supportive group of women here to build each other up.”
— Jodi K., Sedona 2026

What can you leave at home?

You can leave the “just in case” pile at home. The most common packing mistake is bringing too much — three outfits a day, gear for activities that aren’t on the schedule, the heavy stuff you’ll never unpack. Meals, accommodations, mats, and props are all taken care of, so you don’t need to bring food, bedding, or yoga gear. Simplicity creates space, and space is half the point of coming to Sedona in the first place.

“As someone who makes decisions all day long, it was such a gift to simply show up and know everything was already taken care of.” — Nichoel K., Sedona 2026

The inner packing list

This part’s optional, but it’s the one that matters most:

• An open heart
• A willingness to unplug
• Space to just be — not perform, not produce, not plan
• Curiosity about what you’ll discover when you slow down

You don’t need to arrive perfectly rested or figured out. You just need to come — the red rocks, the hikes, the morning practice, and a small group of women will do the rest.

And if the nerves are still talking? You’re in good company — here are 5 things I wish I’d known before my first retreat.

“Autumn’s retreat met the desires of both experienced yogis and those who had never practiced yoga before. I can’t wait to join Autumn for another retreat.” — Adelaide S., Sedona 2026

A few final tips

• Layers are your best friend — Sedona’s temperature swings are real.
• You don’t need a lot. Pack light and leave room to breathe.
• If you forget something, Sedona has plenty of cute shops for the essentials.
• Heading somewhere wilder next? Here’s what to pack for Patagonia.

Still thinking about joining us in the red rocks? You can read all the details — dates, what’s included, and where we stay — on the Rooted & Wild Sedona retreat page. And if you’re brand new to all of this, What to Expect at Your First Yoga Retreat walks you through the rest.

Want a printable version to pack from? Download the Sedona Retreat Packing Checklist — everything you need, and nothing you don’t, for a grounded few days in the red rocks.

Frequently Asked Questions

What should you pack for a yoga retreat in Sedona? For a yoga retreat in Sedona, pack breathable layers, comfortable yoga clothes, broken-in hiking shoes, sun protection (a hat, sunglasses, SPF, and a sun shirt), and a reusable water bottle. Sedona’s high-desert days swing from cool mornings to warm afternoons, so layers matter more than any single item.

Do you need to bring your own yoga mat? No. Mats and props are provided on retreat, so you don’t need to pack your own. Bring it only if you have a favorite mat you practice better on.

What should you wear to yoga in Sedona? Wear breathable, stretchy layers you can move freely in. Mornings can be cool, so start with a warm top layer you can peel off as you warm up and the sun rises.

What shoes do you need for the hikes? Bring broken-in trail runners or lightweight hiking shoes with good grip. Sedona’s red rock trails are uneven, and new shoes are the fastest way to end up with blisters mid-retreat.

How cold does it get in Sedona in spring? Spring mornings in Sedona often dip into the 40s or 50s Fahrenheit, and afternoons can climb into the 70s. The town sits at roughly 4,300 feet of elevation, so pack both a warm layer and a sun layer.

What’s provided so I don’t overpack? Meals, accommodations, yoga mats, and props are all provided. You don’t need to bring food, bedding, or yoga gear — just your clothes, trail shoes, sun protection, and personal items.

Do you need yoga experience to come on a Sedona retreat? No. No experience is required. The retreat is designed for all levels, from women who’ve never practiced to longtime yoginis, with options offered throughout every class. If part of you is whispering “but I’m not a yoga retreat person,” you’re more ready than you think.

Should I bring anything for ceremonies or downtime? Only if you’d like to. Optional personal items — a small stone, essential oils, an oracle deck, or a journal — are welcome for ritual and reflection, but nothing is required.

The post What to Pack for a Yoga Retreat in Sedona (Without Overpacking) appeared first on Ambuja Yoga.

Packing for a yoga retreat is different than packing for a “regular” trip.

It’s not about having options.
It’s not about outfits.

It’s about bringing what helps you feel comfortable, grounded, and like yourself—without the extra noise.

If it’s your first retreat and you’re still picturing how the days actually unfold, here’s what to expect at your first yoga retreat before you worry about the suitcase.

If you’re heading to a fall yoga retreat near Asheville or the surrounding Blue Ridge Mountains, there are a few things that matter more than others.

Because fall in North Carolina isn’t one temperature… it’s many.

Mornings are cool and crisp.
Afternoons can feel warm in the sun.
Evenings settle back into that mountain chill.

So instead of overpacking… or wondering what you’ll actually need…

Here’s a simple, real-world yoga retreat packing list for fall in North Carolina—so you feel prepared, comfortable, and fully able to settle into the experience.

Why This Packing List Is Different

I didn’t just pull this together from a checklist.

I hosted this same fall yoga retreat near Asheville last year—and I’ve seen firsthand what women actually use, what they wish they brought, and what ends up staying in their bag the entire time. If you want the full picture, here’s what a women’s yoga retreat near Asheville is actually like.

I also lived in North Carolina for 3.5 years, and the mountains around Asheville are still my favorite part of the state.

So this isn’t a generic packing list.

It’s based on real experience—what works in this environment, during this season, and in this kind of retreat setting.

What should I pack for a fall yoga retreat in North Carolina?

Pack comfortable layers, yoga clothes, walking shoes, and warm extras like socks and sweaters. Keep it simple—most retreats are casual, and you’ll wear the same cozy pieces throughout your stay.

Yoga Retreat Packing List North Carolina (Fall Essentials)

✔️ Cozy layers (sweaters, long sleeves, light jacket)
✔️ Yoga clothes (2–3 outfits)
✔️ Easy on/off shoes and comfortable walking shoes or lightweight hikers
✔️ Warm extras (socks, scarf, beanie)
✔️ Puffy jacket
✔️ Baseball hat
✔️ Journal or notebook
✔️ Water bottle or mug
✔️ Toiletries + simple skincare
✔️ Comfortable evening clothes
✔️ Yoga mat (if not provided)

👉 Want to take this with you? I’ll send you the printable one-page version — the full list as a checklist you can tick off as you pack.

What to Pack for a Yoga Retreat in North Carolina (Fall Guide)

🧥 What to Wear for a Yoga Retreat in North Carolina (Layering Tips)

For a fall yoga retreat in North Carolina, wear soft, comfortable layers you can add and remove as the day shifts — a sweater or pullover, long sleeves, leggings or relaxed pants, and a puffy jacket or fleece.

Fall in the mountains near Asheville shifts throughout the day, from cool to warm to cool again, so instead of packing more clothes, bring the right ones:

• soft sweaters or pullovers
• long sleeves
• leggings or relaxed pants
• a puffy jacket or fleece
• a scarf, warm hat, or cozy socks

You’ll likely rotate the same few pieces.

And that’s exactly how it’s meant to be.

🧘‍♀️ Yoga Retreat Clothing: What to Pack for Comfort

For yoga sessions you need far less than you’d think — just a few comfortable pieces, not a full wardrobe.

• Two to three pairs of leggings
• Two to three tops you can move and breathe in is plenty.

Just bring what you already love wearing.

👟 Best Shoes to Pack for a Yoga Retreat

Pack comfortable walking shoes or light hikers plus a pair of easy slip-ons or cozy indoor shoes. You’ll spend more time outside than you think, so the walking shoes earn their place.

Bring:

• sneakers or light hiking shoes
• slip-ons or cozy indoor shoes

Leave anything uncomfortable at home.

🧦 Warm Extras You’ll Be Glad You Brought

Pack a few warm extras for the cool mornings and evenings — they’re small, easy to forget, and the things women are most glad they brought.

• thick socks
• a beanie or hat
• extra layers for mornings + evenings

Mountain air in the fall feels amazing—but it’s still cool.

What Women Wish They Brought Last Time

After hosting this retreat before, a few things came up again and again.

Women said they wished they had:

• one more warm layer for early mornings
• thicker socks for cozy evenings
• fewer “just in case” outfits
• more comfortable, repeatable basics

And almost everyone said the same thing:

👉 “I didn’t need nearly as much as I brought.”

If you’ve read this far into a packing list, part of you is already picturing yourself there. If so — this is the retreat these women came on: the Rooted & Wild Fall Retreat near Asheville. The next one’s this fall and there are still a few spots.

1) A Journal (Even If You Don’t Use It Much)

You don’t have to write.

But something shifts when you’re away from your normal routine.

Having space to put thoughts somewhere can be surprisingly helpful.

2) A Mug or Water Bottle You Love

This one seems small—but it isn’t.

Morning coffee. Tea outside. Hydration throughout the day.

Familiar things make new environments feel grounding.

3) Something Cozy for Evenings

Evenings slow down.

Think:

• sweats
• soft long sleeves
• anything you can fully relax in

No “going out” outfits required.

4) Tech (Keep It Minimal)

Bring what you need—but expect to use it less.

• phone + charger
• optional: book or Kindle

Most women unplug more naturally than they expect.

What Not to Pack for a Yoga Retreat

• multiple outfit options
• anything “just in case”
• uncomfortable clothes
• pressure to look put together

This isn’t that kind of space.

Common Yoga Retreat Packing Mistakes

• Overpacking (you won’t wear most of it)
• Not bringing enough layers
• Packing clothes that don’t feel comfortable
• Forgetting how cool mornings and evenings can be

Simple really is better here.

Fall near Asheville looks like:

• Cool, crisp mornings
• Warm sun in the afternoon
• Cooler evenings

Layers make everything easier.

Oops, I Forgot Something… (You’ll Be Fine)

This comes up more than you’d think.

And every time—it ends up being a non-issue.

If you forget something, you’re not stuck in the middle of nowhere.

We’re just outside Asheville, which has everything you might need. Old Fort & Black Mountain are just minutes away.

You’ll have access to:

• Grocery stores for snacks, drinks, or basics
• Pharmacies for anything personal or health-related
• Local shops if you need an extra layer or something cozy

And honestly…

Most women end up realizing they needed far less than they thought.

A Few Easy Places in Asheville to Grab What You Need

If you do need to pick something up, here are a few simple options in Asheville:

• Whole Foods Market Asheville → great for snacks, drinks, and simple grab-and-go food
• Trader Joe’s Asheville → easy, affordable basics
• CVS Pharmacy Asheville → toiletries, medicine, anything you forgot
• REI Asheville → if you somehow forgot a layer or need something for being outside

Nothing complicated.

Just simple, accessible options if you need them.

The Truth?

Even if you forget something…

You’ll still be completely fine.

Because this experience isn’t about having everything perfectly packed.

It’s about giving yourself space to be here.

Quick Yoga Retreat Packing List for Asheville, North Carolina

• Location: Blue Ridge Mountains, North Carolina
• Season: Fall (variable temperatures)
• Style: Casual, layered, nature-based
• Essentials: Layers, yoga clothes, walking shoes

Yoga Retreat Packing List FAQs

What should I pack for a yoga retreat in North Carolina?

This yoga retreat packing list for North Carolina keeps it simple: comfortable layers, two to three yoga outfits, walking shoes or light hikers, and warm extras like thick socks, a scarf, and a beanie. Mornings and evenings in the Blue Ridge Mountains are cool while afternoons warm up, so layers matter more than options. Most women end up wearing the same few cozy pieces all week.

Do I need to bring my own yoga mat?

Check with your retreat host first, since many retreats provide mats. If you have a mat you love and don’t mind packing it, bring it. Otherwise there’s no need to buy one just for the trip.

What do you wear in the evenings at a yoga retreat?

In the evenings, wear something cozy you can fully relax in, like soft sweats, a long-sleeve top, and warm socks. Evenings slow down and there are no going-out outfits required. The mountain air gets cool after dark, so an extra layer helps.

What should I wear to a yoga retreat in the fall?

Comfortable layers like leggings, long sleeves, and sweaters so you can adjust throughout the day. I always pack wool tops, a warm hat, and cozy socks for fall retreats.

Do I need hiking gear?

No hardcore gear needed—just comfortable walking shoes or light hikers, comfy pants, and possibly a rain jacket.

Do I need a rain jacket?

North Carolina is green for a reason. It rains! Check the weather before your retreat and if you see rain in the forecast… pack it.

Should I bring nice outfits?

No. Retreats are relaxed and casual.

How much should I pack?

Less than you think. Most people wear the same few items repeatedly.

A Quick Note From Experience

After spending years in North Carolina—and hosting this retreat before—there’s one thing I can say with certainty:

You don’t need to get this perfect.

The women who enjoy this experience the most aren’t the ones who packed the “right” things.

They’re the ones who came open, comfortable, and willing to slow down.

Everything else is just support.

The Part That Matters

Packing isn’t really about what you bring.

It’s about what you’re not bringing with you.

The pressure.
The noise.
The constant doing.

If you’re already picturing yourself here…

Layers on.
Coffee in hand.
Cool mountain air around you…

That’s usually how it starts.

→ Explore the Rooted & Wild Fall Retreat near Asheville

The post What to Pack for a Fall Yoga Retreat in North Carolina (Asheville Packing List) appeared first on Ambuja Yoga.

Heading to a yoga retreat in Patagonia? Whether you’re preparing for our April retreat at Tawa Refugio in Northern Patagonia, Chile, or traveling on your own through South America, here’s exactly what to pack for a yoga retreat in Patagonia — so you arrive grounded, comfortable, and ready for whatever the day holds.

From technical gear to cozy comforts, this checklist covers everything you need for a smooth, grounded few days in one of the wildest, most beautiful landscapes on earth — and yes, there’s a “better not forget this” list at the end.

• What’s the weather like in Patagonia in April?
• What clothes should you pack for a yoga and adventure retreat in Chile?
• What footwear do you need for Patagonia terrain?
• What toiletries and wellness items should you bring?
• What yoga gear should you pack?
• What do people forget to pack for Patagonia?
• What should you NOT pack for a Patagonia retreat?
• Frequently Asked Questions

What’s the weather like in Patagonia in April?

April is autumn in Patagonia — and it’s one of the most beautiful times to be there. The southern beech forests turn deep red, orange, and gold, the summer crowds are gone, and the light goes soft and low. It’s also genuinely cooler than summer: expect crisp days often in the 50s°F, some days may be in the 60s (around 10–16°C), nights that hang in the 40s°F (roughly 2–8°C). shorter daylight, and a bit of rain (it’s a temperate rainforest and receives rain all year long with June & July being the wettest months). The weather still shifts fast, so warm, waterproof layers aren’t optional here — they’re the whole strategy.

Our retreat is hosted at Tawa Refugio, a remote, eco-luxurious lodge that blends wild nature with cozy comfort. You’ll be immersed in the elements, so pack with intention: warm layers, good rain gear, and clothes you can move and hike in.

What clothes should you pack for a yoga and adventure retreat in Chile?

Pack 3–4 yoga outfits, a couple of casual outfits, and warm, waterproof outer layers you can move and hike in. For an April retreat, lean warmer than you think — autumn nights are cold. Here’s the full list.

Everyday essentials for yoga + lounge

• 3–4 breathable, moisture-wicking yoga outfits
• 1–2 casual non-yoga outfits for group dinners or quiet moments
• Thermal base layers (top + bottom — merino is ideal for warmth without bulk)
• 1 warm mid-layer — fleece, sweater, or sweatshirt
• 1 warm down or puffer jacket (autumn nights get cold)
• 1 packable waterproof rain jacket or shell (precipitation is expected year round)
• A warm hat (beanie) and light gloves
• Warm wool socks for cold mornings and evenings
• Comfortable leggings or soft hiking pants
• Loose, cozy loungewear
• A swimsuit for the wood-fired hot tub (and a brave soul’s cold plunge)

Footwear for Patagonia terrain

• Trail shoes or light hiking boots (ideally waterproof)
• Slip-on sandals or easy flats for indoor transitions

What toiletries and wellness items should you bring?

Keep it simple and eco-conscious — Patagonia’s air is dry and the lodge is remote, so a few key items go a long way.

• Eco-conscious shampoo, conditioner, body wash
• Moisturizer + a richer night cream (the mountain air is dry)
• Sunscreen (SPF 30+) and SPF lip balm
• Toothbrush + toothpaste, deodorant, face cleanser or wipes
• Any prescriptions or vitamins; menstrual products
• Light insect repellent
• Compact first-aid items (band-aids, moleskin, arnica)

What yoga gear should you pack?

Bring your own mat for Patagonia. A mat you trust matters when you’re practicing 1-2 times per day. No space? No worries. We have mats, blocks, and straps available.

• Your personal yoga mat (I love my Manduka mat for retreats — it’s closed-cell, so it wipes clean easily after outdoor practice)
• Reusable water bottle
• Journal + pen — there’s real space for reflection here
• Small backpack or sling bag for day adventures
• Optional: a shawl or small meditation blanket

What should you pack for the adventures — hiking, kayaking, and horseback riding?

Pack for each activity your retreat includes — in Patagonia, that often means hiking, kayaking, and horseback riding, and each one has its own short gear list. Our retreat includes hiking and kayaking, with an opportunity to add horseback riding.

Hiking essentials

• Moisture-wicking base layers and hiking leggings (I like Smartwool base layers — they hold up and don’t get stinky like synthetics)
• Light, waterproof trail shoes or boots
• Wool or hiking socks (not cotton — better for blisters and moisture)
• Layered tops + an insulating fleece or vest
• A warm beanie and light gloves for cold-morning trailheads
• Sun hat, sunglasses, sunscreen (autumn light is low but still strong)
• Daypack + hydration (I love this Osprey pack for comfort and size)

Horseback riding gear

• Stretchy pants or riding-friendly leggings
• Closed-toe shoes or boots with a flat sole
• Bandana or neck gaiter (for dust)
• A supportive sports bra

What to wear for kayaking

• Swimsuit + a thermal or quick-dry layer underneath (autumn water is cold)
• Water shoes or old sneakers that can get wet
• Windproof, waterproof shell to cut the chill
• Quick-dry towel
• Dry bag or ziplock for valuables

“What a grounding, inspiring and nourishing adventure this was! The location was beyond stunning — the surrounding nature in itself would have been worth the trip.” — Cindy P., Patagonia 2026

What do people forget to pack for Patagonia?

The most-forgotten items are the practical ones — a travel adapter, a headlamp, and copies of your travel documents. Here’s the “don’t leave these behind” list:

• International travel adapter — Chile uses Type C or L, 220V
• Headlamp or flashlight — for nighttime strolls in a remote lodge
• Warm hat
• Your passport and copies of your passport + travel insurance
• Dry bags or waterproof pouches
• Snacks or comfort foods if you have dietary preferences
• Chilean pesos in small denominations for local tips
• A small ritual or altar object (optional, but meaningful)

What should you NOT pack for a Patagonia retreat?

Leave the heavy, fussy stuff at home — heels, hair tools, and anything you wouldn’t wear on a trail.

• High heels, bulky purses, or anything you wouldn’t wear outdoors
• Hair dryers or curling irons — remote power systems may not support them (hair dryers are provided)
• Extra electronics — you’re here to disconnect
• Expensive jewelry or valuables — keep it minimal
• Unrealistic expectations — come open, not perfect

A final word: your presence is what matters

Packing for a yoga retreat isn’t only about clothing and gear. It’s about leaving a little room in your suitcase — and your head — for awe, rest, laughter, and the kind of aliveness that’s hard to find anywhere else. Whether you’re hiking along ancient fjords, journaling by the river, or flowing through morning yoga, this is your space to exhale and come back to yourself.

Ready to come? Read the dates, what’s included, and where we stay on the UnBound Patagonia retreat page. New to all of this? What to Expect at Your First Yoga Retreat walks you through the rest. And if your next adventure is somewhere drier, here’s what to pack for Sedona.

Want a printable version to pack from? Download the Patagonia Retreat Packing Checklist — everything you need, and nothing you don’t, for the trip of a lifetime.

Frequently Asked Questions

What should you pack for a yoga retreat in Patagonia? For an April yoga retreat in Patagonia, pack moisture-wicking yoga clothes, thermal base layers, a warm down jacket, a waterproof rain shell, a hat and gloves, waterproof trail shoes, your own yoga mat, and a reusable water bottle. April is autumn in Patagonia, with cool days and cold nights, so warm, waterproof layers are essential.

What is the weather like in Patagonia in April? April is autumn in Patagonia. Days are crisp and often in the 50s Fahrenheit, nights can drop into the 30s and 40s and occasionally near freezing, and there is a real chance of rain. It is also when the southern beech forests turn red and gold, making it one of the most beautiful times to visit.

Do you need to bring your own yoga mat to Patagonia? Yes, bring your own. Practice is often outdoors and the lodge is remote, so a mat you trust is worth packing. A closed-cell mat is ideal because it wipes clean easily after an outdoor session.

What shoes do you need for a Patagonia retreat? Bring waterproof trail shoes or light hiking boots for the terrain, plus a pair of slip-on sandals or easy flats for the lodge. Wool hiking socks help prevent blisters on longer hikes.

What should you wear for hiking, kayaking, and horseback riding? For hiking, wear moisture-wicking base layers, waterproof footwear, and a sun hat. For kayaking, bring a swimsuit, quick-dry activewear, and water shoes. For horseback riding, wear stretchy pants and closed-toe shoes with a flat sole.

What do people forget to pack for Patagonia? The most commonly forgotten items are a Chile-compatible travel adapter (Type C or L, 220V), a headlamp, dry bags for electronics, and printed copies of travel documents and insurance. A little Chilean cash in small denominations is easy to overlook too.

What should you not bring to a Patagonia yoga retreat? Leave high heels, hair tools, excess electronics, and valuable jewelry at home. The lodge is remote, power systems are limited, and the whole point is to disconnect — pack light and simple.

Do you need to be experienced to come on an adventure yoga retreat in Patagonia? No. The yoga is offered for all levels, and the adventure activities have options to match your comfort. You don’t need to be especially fit or experienced to fully enjoy the retreat.

The post What to Pack for a Yoga Retreat in Patagonia: Your Complete Packing Guide for Tawa Refugio appeared first on Ambuja Yoga.

For those seeking a break from their daily routines, adventure, and a deeper connection to their inner selves, Sedona offers a unique and transformative experience. Here’s why Sedona is the perfect destination for your next yoga retreat.

Reason #1: Sedona’s Natural Beauty Makes it One of the Best Yoga Retreats in the US

One of the most striking features of Sedona is its natural beauty. The landscape is dominated by towering red rock formations, deep canyons, spectacular arches, and lush, green forests. These awe-inspiring vistas provide a perfect backdrop for yoga practice or meditation by encouraging a profound connection with nature. The vibrant colors of the rocks, especially at sunrise and sunset, create a mesmerizing spectacle that inspires a sense of peace and wonder. You’ll want to soak it all in!

The trails and scenic spots in Sedona offer endless opportunities for exploration or outdoor yoga sessions. Practicing yoga surrounded by the majestic red rocks and the vast sky above can deepen your practice, grounding you in the present moment and inspiring you to live life fully.

Energy Vortexes Add to the Intrigue

Sedona is famous for its energy vortexes, which are believed to be swirling centers of energy conducive to healing, meditation, and self-exploration. These vortexes are said to amplify spiritual practices, making them ideal spots for yoga and meditation. Remember how I said I keep getting pulled back to this place? There’s something magical happening here.

There are four primary vortex sites in Sedona (plus a few more hidden vortex sites): Bell Rock, Cathedral Rock, Boynton Canyon, and Airport Mesa. Each vortex has its unique energy flow. Some vortexes are masculine, offering strength and stability, while others are feminine, providing nurturing and soothing vibes. Some say meditating near these vortexes can help you to feel more balanced, energized, and in tune with your inner self.

Sedona’s Spiritual Ambiance is Abundant and Magnetic

Sedona’s spiritual ambiance is palpable. The town has a long history of attracting hippies, spiritual seekers, healers, and artists. Sedona’s vibrant community is dedicated to personal growth and well-being. This spiritual culture is reflected in the many wellness centers, metaphysical shops, and healing practitioners available in the area. Crystals? Check! Tarot? Check! Mediums? Check! Shamans? Check! Cacao? Check!

Attending a women’s yoga retreat in Sedona allows you to tap into this rich spiritual heritage. Retreats like our Rooted & Wild Women’s Retreat in Sedona often incorporate holistic practices such as meditation, sound healing, and chakra balancing, drawing on the town’s spiritual resources. The supportive and open-minded community in Sedona fosters an environment where you can explore your spirituality freely, connect with like-minded women, and embark on a journey of self-discovery.

Healing Properties of the Landscape

The healing properties of Sedona’s landscape extend beyond its energy vortexes. The natural elements of the area – the red rocks, the flowing Oak Creek, and the expansive skies – all contribute to a sense of well-being and renewal. The minerals in the red rocks are said to have grounding and healing effects, promoting physical and emotional health.

Many women find that the combination of yoga and the natural healing properties of Sedona’s environment helps to release stress, heal past traumas, and foster a sense of inner peace. The clean, dry air and moderate climate also make it an ideal place for outdoor activities, allowing you to immerse yourself in nature most of the year.

Building Connections

One of the most enriching aspects of a women’s yoga retreat is the sense of community and connection that develops. In Sedona, the shared experiences of practicing yoga and sound healing, exploring spiritual sites, and embarking on adventures together create strong bonds and lasting friendships.

These connections provide a support system that extends beyond the retreat, fostering friendships and a network of like-minded individuals. Sharing your journey with other women can be incredibly empowering, offering mutual encouragement and inspiration.

Adventure and Exploration

For those who crave adventure, Sedona offers a plethora of outdoor activities that perfectly complement a yoga retreat. Hiking is the most popular activity, with trails ranging from easy walks to challenging climbs. Iconic trails like Cathedral Rock, Devil’s Bridge, and Bell Rock provide not only physical challenges but also breathtaking views that reward your efforts.

Other adventurous activities include mountain biking, jeep tours, and hot air balloon rides, offering different perspectives of Sedona’s stunning landscape. These adventures can be exhilarating and empowering, adding an element of excitement and discovery to your retreat experience.

Exploring Sedona’s natural wonders allows you to push your boundaries, gain confidence, and find renewed energy and enthusiasm. The combination of adventure and yoga creates a balanced retreat experience that nurtures both the body and the spirit.

The Best Yoga Retreats Provide A Haven for Transformation

A women’s yoga retreat in Sedona is more than just a getaway; it’s an opportunity for transformation. The unique features of Sedona – its natural beauty, energy vortexes, spiritual ambiance, and healing landscape – create a powerful environment for personal growth and change.

Women often attend retreats seeking clarity, healing, and a deeper connection with themselves. In Sedona, these intentions are supported by the surrounding environment. The serene and spiritually charged atmosphere helps you to let go of daily stresses and distractions, allowing you to focus on your inner journey.

Retreat programs typically like ours include a blend of yoga practices, meditation, workshops, and time for reflection and exploration. We create a sacred space that supports your physical, emotional, and spiritual well-being, helping you to return home with a renewed sense of purpose and vitality.

If you’re ready to embark on a journey of self-discovery and rejuvenation, Sedona is waiting to welcome you. Check out our upcoming women’s retreat in Sedona.

The post Spirit + Adventure: Why Sedona is the Best Women’s Yoga Retreat Destination appeared first on Ambuja Yoga.

I LOVE the greek islands and was daydreaming about planning another trip while looking over old travel pics. They’re so freakin’ beautiful — it’s the bluest water I have ever seen (I’m going to post a pic below so you can see), white stone beaches, and the most picturesque villages, tucked into their perfect tiny, little bays… I can’t get enough! How many hours have I spent sipping wine on the patio, telling stories by the pool, or swimming and lounging by the sea with new and old yoga friends. I mean, who’s counting?

These Off-the-beaten-path Islands are Greece’s Best Kept Secret

The Ionian islands, on the west side of Greece, are a hidden gem. Well, Zakynthos is well known and has a bit of a wild party scene, but Kefalonia, Lefkada, and Ithaca are the perfect getaway — far away from the tourist hoards, drunk 20-year-olds, and honeymooners! Do I sound salty? LOL. I’m not, I promise!

I discovered Urania Villas a few years ago. At first, I was blown away by the gorgeous villas with the comfiest beds– I felt like a queen and I’m sure you will too. But then you go outside and each villa has its own pool with a jaw-dropping view of the sea. Then there is the yoga studio with the same gorgeous view, every prop you can imagine, and the option for AC (so perfect during summer in Greece) or you can open up all the glass doors and let the cool morning breeze in… they’ve thought of everything! After a day in the sun, walking into a cool yoga studio for a yin or restorative class is such a treat.

And the icing on the cake: Urania and her son, who take care of everything. They are so welcoming, kind, and generous. Have you ever wanted to have a Greek mama? Now’s your chance (I do hope she doesn’t mind me gloating about how amazing she is). And to have homemade Greek food for every meal, I’ve never been so spoiled.

Yoga Retreat in Greece? I Know That You Know You’re Worth It!

I don’t know about you but I adore having someone else prepare all of my meals with love and care. I’m usually the planner, when I travel with my friends or my hubby, so I love when someone else takes care of all the details, so I can simply relax — or do whatever I want! The structure of a yoga retreat makes life easy– especially when beach trips, boat trips, and sunset spots are already planned out (I don’t have to research because someone has already done it for me)– there isn’t any hemming or hawing about what to do(is that even how you spell that?). And it’s just nice to know that I have someone looking out for me and who will give me loads of great recommendations when I am exploring somewhere new, whether I’m traveling solo or with a posse. Can you relate?

Plan Your Next Girl’s Trip in the Greek Islands

Could a yoga retreat in the Greek islands be your next girl’s trip? I have an upcoming retreat in the Greek islands in 2022 — June 25 – July 2, 2022 at my favorite villas — Urania’s Villas. The retreat is basically built around all the things I love about yoga retreats, travel, self-care, good food, adventure, and an amazing sense of community. I’d love to host you, whether you’re flying solo or traveling with your girlfriends.

I’ve been to the Ionian Islands three times now and I am more than happy to share all of my favorite places with you (whether you’re joining me on retreat or not). I highly recommend visiting this little-visited group of islands– they feel like Greece’s best-kept secret.

Feel free to reach out with questions.

Love and Light,
Autumn

The post Could a Yoga Retreat in Greece be Your Next Girl’s Trip? appeared first on Ambuja Yoga.

Nine Meditation Types For Beginners

Mindfulness Meditation

Since mindfulness meditation is the most popular meditation practice today I’ve put it in the number one spot. You’ve probably heard of it before, but may not know what it is or how it is different from other meditation practices. Mindfulness meditation is simply paying attention to the present moment and being aware of all the sensations, thoughts, etc. that arise without judgement or attachment. Here is a cool video from Jon Kabat Zinn about how a mindfulness meditation practice lights up different parts of the brain and here is a link to get you started with a mindfulness practice.

2. Transcendental Meditation

Transcendental meditation doesn’t seem to be as popular today as it was in the past, but there is still a substantial community worldwide. Transcendental meditation (TM) was made popular by the Beatles who learned the technique from Maharishi Mahesh Yogi. It has it’s roots in religion and involves mantra (sound) repetition for 15-20 minutes twice daily. Transcendental meditation teachers are required to undergo a certified training before they can teach and share the practice and students are initiated into the practice.

Much research has been done on the technique, but the research has been poorly conducted and unfortunately is of little scientific value. But honestly, any form of meditation is likely to create positive changes in your life, so why not try TM.

3. One of my favorite meditation practices: Mantra or Japa

Similar to Transcendental Meditation, mantra and japa meditation involve the repetition of a mantra, sound or divine name. This type of meditation practice is often practiced with a mala. A mala is a necklace, similar to a rosary, with 108 beads on it. The mantra is repeated 108 times either softly spoken or internally repeated. This type of ancient meditation practice is used in many different religious traditions like Hinduism, Buddhism, Jainism and Sikhism. You could even say it is similar to praying with a rosary.

A handmade green sandalwood meditation mala.

4. Guided Meditation: Chakras, Third Eye, Breath, Journey & More

Guided meditations are wonderful for those who need a bit more guidance and whose minds tend to wander off. Guided meditations can focus on visuals, energetics, sounds, the breath, emotional states and much more. There are many apps you can use on your phone or ipad. Choose your length of practice, the teacher, the focus and get started.

5. Trataka Meditation (also spelled tratak)

Trataka is a form of meditation where one focuses the eyes on one point. Very commonly trataka is performed while gazing at a candle flame. Eventually you may want to close the eyes. When the eyes are closed envision the candle flame in all of it’s detail. Hold this vision of the flame as long as you can and when it dissipates you may end your meditation practice. Slowly open your eyes. Don’t look directly at the flame again right after your meditation. You may need eye drops if the eyes feel dry or strained.

6. Focused Attention- Zazen, Breath, Mantra, etc.

In focused attention meditation the mind is focused on one thing; that one thing could be the breath, sensation in the body, a mantra, an object, etc. The attention is held on this one thing. As thoughts come up, and they will, the mind’s focus is guided back to it’s original point of focus.

7. Metta- Loving Kindness

Metta, or loving kindness, meditation is a practice of sending love to oneself, a good friend, a neutral person, a difficult person, all four of them equally and then eventually to the entire universe. This exercise is excellent for cultivating compassion. Here is a Loving Kindness Meditation with Jack Kornfield.

Loving kindness meditation is kind of like a hug for the soul.

8. Vipassana

Vipassana often begins with awareness on the breath and then moves to a practice that includes noting external stimuli without becoming attached to the source of the stimuli. An example could be if you hear a motorcycle drive by label it “hearing”, not motorcycle or if you notice a sour taste in your mouth instead of labeling it sour note it as “taste”. Noting the sense that recognized the external stimuli. It is very common to attend vipassana retreats where one has the opportunity to delve deep into a meditation practice.

9. Yoga Nidra

I hesitate to include yoga nidra on this list because I don’t necessarily consider it a meditation practice. Yoga nidra is “yogic sleep” and it is a way to access the unconscious and subconscious mind. It is a guided practice, similar to that of a guided meditation. Yoga nidra induces a state of deep relaxation and yoga nidra has a multitude of benefits. If you’re wondering what yoga nidra is or what it is like, I have a yoga nidra script inspired by the natural world here.

Not sure where to start? Google your local community and see what’s available. You might be surprised to find local meditation groups and meditation teachers that would be more than happy to take you under their wing. Another option is to go on a yoga and meditation retreat. On retreat you’ll often practie a few different meditation practices and you’ll have an opportunity to talk to others and share experiences.

Good luck on your meditation practice. Feel free to shoot me a private message if you have any questions via our contact form.

Love and Light,

Autumn

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Dinacharya is the daily ritual to live a healthy and balanced life according to the ancient tradition of Ayurveda. Ayurveda is yoga’s sister science. The two traditions have been practiced side-by-side for thousands of years. Yoga supports many of the functions of Ayurveda and Ayurveda supports many of the functions of yoga, so the two are often intertwined.

Most humans, especially in the United States, don’t have time to practice the full dinacharya practice… it’s just not practical with jobs, kids, etc. I’d rather not bore you with too much information, so here is a list of a fairly attainable morning practice of dinacharya…. but it’s still 13 items!!! Okay, but lets be honest you most likely at least do 5 of them already without thinking about it.

1. Rise early before the sun.

I’m not going to lie the morning hours are beautiful and peaceful, but I am kapha and getting out of bed in the morning is often the hardest part of my day. No joke. At least one day a week though I wake up before 5:00 am and I’m probably better for it.All my kaphas out there…. you understand how hard it is to get out of bed early (early I mean 6-7 am), but if you can stomach it just try to get up at 4:30 am or even 5 am before the first kapha cycle of day begins (first cycle: 6-10am; second cycle 6-10pm). According to Dr. Vasant Lad, the leading Ayurvedic doctor in the United States, “It is good to wake up before the sun rises, when there are loving (sattvic) qualities in nature that bring peace of mind and freshness to the senses. Sunrise varies according to the seasons, but on average vata people should get up about 6 a.m., pitta people by 5.30 a.m., and kapha by 4.30 a.m. Right after waking, look at your hands for a few moments, then gently move them over your face and chest down to the waist. This cleans the aura.”

2. Drink a large glass of warm lemon water.

Well this one is easy. Slice up a lemon and squeeze it into some warm water. Drink your lemon water before anything else goes in your body (including coffee). Warm lemon water helps jump start your metabolism and digestion and also flushes the kidneys.

3. Wash face and clear out sinuses with neti pot.

Likely you already wash your face in the morning, but using a neti pot might be new to you. To be honest I don’t neti pot everyday, but I do use it when I feel congested, when I am experiencing allergy symptoms, or suspect that I might be getting sick. I also will use my neti pot if I plan on having an extensive pranayama session. Want to try out using a neti pot? Watch this Web MD video first (also, please feel free to contact me if you have questions).

4. Scrape tongue.

Yep, give it a good scrape before you brush your teeth. The build up of ama (toxins) in the body is what causes that white filmy layer on the tongue. The practice of tongue scraping takes just a couple of seconds and helps improve overall oral health. You can purchase tongue scrapers at most natural food stores like Whole Foods or Natural Grocers.

5. Brush teeth.

Brush your teeth. Please tell me you’re already doing this!

6. Evacuate your bowels.

It’s time to go number 2. The warm lemon water should assist with emptying your bowels. In a perfect world you would relieve yourself within one hour of getting out of bed. When we are unable to evacuate our bowels a build up of toxins within the body can occur. Anyone else get headaches when the plumbing isn’t working right? I do… and it’s terrible. If the whole morning routine is new to you it may take a couple of days to get into the rhythm. Don’t stress.

7. 10-20 minutes of yoga.

Once you’ve had your bowel movement begin your yoga practice. A few simple stretches and movements to the body can help “clear out the cobwebs” that built up overnight and improve mood and overall wellbeing.

8. 5-10 minutes of pranayama or breathing exercises.

A very simple pranayama exercise would be 1:1 ratio breathing. An example would be inhale for 4 counts and exhale for 4 counts. Another option would be to practice nadi shodana (alternate nostril breathing). If you will be venturing into more stimulating/challenging pranayama exercises please consult with your yoga/pranayama teacher. You may even want to consult with your doctor.

9. 5-15 minutes of meditation.

I recommend practicing meditation seated and not lying down. Find a comfortable seat in a comfortable quiet place. A simple meditation would be to follow the breath as it flows in and out of your body. There are also plenty of meditation apps that you can use for a guided practice.

10. 5-10 minute abhyanga.

Abhyanga, the self massage, is the best part of dinacharya. Use a warmed sesame or coconut oil and massage the limbs in long strokes, the joints and abdomen in circular strokes. Don’t forget your back, scalp and face. (I have sensitive skin, so I use a different blend on my face than on my body.)

11. 10-20 minute oil pulling.

Oil pulling might take a little time to get used to. Oil pulling clears out any residual bacterial buildup in the mouth. It improves breath and overall dental health. Use a tablespoon or so of coconut oil and swish it around in your mouth for 10-20 minutes. Spit it out when you’re finished. Do not swallow the oil. You can oil pull while you’re doing your self massage or while showering to save time.

12. Shower or bathe.

Yep, hop in the shower or bath and you’re good to go.

13. Eat breakfast.

Eat a healthy, balanced breakfast.

I’d love to hear about your morning ritual. What do you do to make sure your day gets started on the right foot?

Love and Light,

Autumn

The post What is Dinacharya? appeared first on Ambuja Yoga.

What happens when you get bored with your yoga practice? I know that it happens to me. When I fall off the yoga wagon, especially as a yoga teacher, I begin to have feelings of guilt sneak in. Feelings of “I’m not good enough” or “How can I teach yoga if I’m not practicing?” So I want you to know that I’ve been there. I feel your frustration, your dismay, your guilt… I’m here to tell you to “let it go”. I’m not going to tell you to stop practicing, but I will encourage you to let your yoga practice take on a different form. Here are my tried and true tips for getting over your boredom and feeling good about your yoga practice again.

1. Take class with a different teacher. I might get some flack here from other yoga instructors for saying this, but it’s okay to explore. It’s okay to skip your regular class and drop-in to another teacher’s class. Each teacher has their own style, their own way of cueing, and their own way of formatting their classes…. going to another teacher’s class gets you out of your rut and out of autopilot. You will likely experience different poses (woohoo!) and different benefits and alignment cues that you can bring back to your regular classes. And hell we all suffer from avidya (ignorance), which means that our own teacher can give us the same message every class and we may not be ready for it, so we don’t hear it… well you might be ready for it in another teacher’s class… or they may word it in a way that it is more relatable to you.
2. Incorporate more pranayama, meditation and chanting. For most of us, myself included, we get stuck in asana land. I love asana land! It’s fun and pretty and challenging, but sometimes we forget about the other parts of yoga like pranayama, meditation, chanting. Learn some new pranayama (kapalabhati, brahmari, sitali, ratio breathing, etc.). Kick start your meditation practice. There are so many meditation resources out their now (including apps that make it ridiculously easy to practice). Or delve into the world of Bhakti and learn a new chant or two.
3. Go on a retreat. Attending a yoga retreat (or teacher training) is a great way to get your asana in gear! It’s okay to spend a little extra money on YOU, on YOUR development, on YOUR growth. Don’t feel guilty about it. Go on a retreat with your favorite teacher OR one you’ve been following on social media OR be bold and courageous and book with someone you find online in a destination you’ve always wanted to check out (I would recommend doing some homework before you hand over your hard earned cash though).
4. Try a new-to-you style of yoga. If you always practice Bikram, try vinyasa. If you always practice vinyasa, try yin. Maybe delve into the world of Ashtanga Yoga… why not? Be adventurous in your yoga practice.
5. Change your environment. If you always practice in a yoga studio head on over to the local gym and try one of their classes. Or find an outdoor class at a local park or lodge. Seek out SUP yoga (yoga on stand up paddleboards)… you’ll get an awesome work out, be challenged in new ways and likely you’ll get wet… at least at your first class.
6. Schedule up some yoga playtime. Connect with one of your yoga buddies and schedule some time to just play… maybe play with a little Acro yoga or partner poses or help each other work on those inversions and arm balances. Likely you’ll have fun in the process and make/keep a good friend too.
7. Karma yoga. Okay it’s not asana, but it’s equally important. Find a volunteer gig at a local community center, teach a yoga class for underprivileged kids… even better get your yoga buddies together and do a little karma yoga as a group.
8. Find another hobby. Eek! I know I said it, but it’s okay to branch out. I would recommend finding another active hobby like mountain biking or tennis… something that gets your body moving. Being active in other ways will make you appreciate your yoga practice that much more… especially when your muscles start to get tight and that range of motion you used to take for granted is gone.
9. Read a yoga-ish book. I recommend How Yoga Works by Gesne Michael Roach and Christie McNally
10. Take a trip. Allow yourself to be inspired by giant trees, mountains, lakes and even the hustle and bustle of a new city. Strike a pose and have fun with it. Put your feet in the dirt. Swim out to that tiny island in the lake. Enjoy the sun on your skin.
11. Get a new mat or yoga leggings. I know, I know. Not very yogic of me, but whatever. Buy yourself something nice. Get a new Manduka mat in a fun color or get those wild and crazy patterned Liquido leggings you’ve been eye-ing forever. Give yourself a little extra incentive to get on your mat.
12. Change your playlist. Okay this only applies if you practice at home, but music can have a huge impact on your practice and your mental state.
13. Sign up for one of the online yoga class platforms. Create a home practice, try new teachers, practice when it works for you. Love it.
14. Join a social media yoga challenge. A fun way to connect with other yogis, see new postures and new variations of familiar postures. Have fun with it.
15. Focus on a specific body part or type of pose. Perhaps strengthening or lengthening the hamstrings. Focus on backbends or inversions. Perhaps focus on opening up your hips. You get the picture. Give yourself something to explore and also something to work toward.
16. Schedule up a yoga and wine night with your friends. Why not? Yoga doesn’t have to be in the studio to be wonderful. Take turns teaching and follow it up with a glass or two of wine and some snacks.
17. Practice shorter practices. Set a timer and allow yourself to be present on your mat for 5, 10, 20 minutes. Keep it simple so you don’t get discouraged.
18. Go on a weekend yoga getaway. There are so many options these days. Go to a festival, conference, workshop or retreat in a different city or state. You’ll have the opportunity to get your practice back on track, explore a new place and make new yoga friends.

You don’t need to be perfect. You don’t need to practice 5 times a week. It’s okay to be inspired by other things. Your practice will always be with you. Know that your practice doesn’t need to look like everyone else’s practice. Remember it is YOUR PRACTICE. It is yours and yours alone AND it is a practice. Don’t beat up on yourself. Dig deep find that inner fire. It’s there. We will see you on your mat when you’re ready.

Yogis do you have any other tips or tricks you use when you get bored with your yoga practice? I’d love to hear them.

Love and Light,

Autumn

The post 18 Tips to Freshen Up Your Yoga Practice appeared first on Ambuja Yoga.