5 Day Retreat for Women with Radka Exnar

Sep01 - Sep05 2023

Inroduction

Would you like to learn how to generally support and improve your overall health? How to release stress and rejuvenate your body and mind? How to harmonize the hormonal system and eliminate or alleviate the unpleasant symptoms of low hormone levels? Would you also like to increase the flexibility of your body and increase your joint mobility at the same time?

On top of all this, you will also strengthen your immune system and increase your metabolism, improve your body shape, and skin condition.

Let me invite you to a special retreat where you will start to learn more about your own body and start the self-healing process in your body. I will teach you a very effective sequence of simple yoga exercises, created especially for women with hormonal imbalance and stress. Regular practice of the sequences of this unique technique, created by Brazilian Yoga Therapist and psychologist Dinah Rodrigues, gives you a remedy for all the symptoms you might experience.

Take this retreat as an opportunity to start to harmonize and optimize hormonal balance, de-stress, and relax your mind and body. Join this retreat to get away from the busy days, feel inspired, refreshed, centred, and renewed, and connect with yourself in Mediterranean nature. The retreat is for 5 days but you can schedule your arrival/departure date according to your time and make your stay in Croatia longer.

Practice

During the retreat you will learn and can experience:

- Therapeutic Hormone Yoga (reactivating, harmonizing and optimizing the hormone production of the endocrine glands in a natural way)

- Yin yoga (focusing on releasing the mind-body tension and bringing the nervous system into a state of healing, connecting with a more meditative state)

- Qigong (moving meditation, slow-flowing movement, deep rhythmic breathing, and a calm meditative state of mind)

- Calming & stress releasing breathing practice (pranayama)

- Relaxation techniques

- Meditation

- Yoga-Nidra

The classes will take place at Sub-Art Yoga Shala, located directly by the seaside in the small village of Ražanj with a beautiful and unique atmosphere. You will love the stunning view from the Yoga Shala with beautiful sunsets.

In the morning classes, we learn and practice the dynamic form of yoga therapy, called Hormone Yoga Therapy. The purpose of this yang practice is to reactivate the hormone production of endocrine glands (ovaries, thyroid, hypophysis, adrenals) and to help women of all ages with all types of hormonal disorders such as unpleasant symptoms of (pre)menopause, polycystic ovaries, menstrual disorders, ovarian cysts, difficulty to get pregnant, thyroid disorders, and many more.

Read more details about Hormone Yoga Therapy

In the evening classes, we slow down with a more meditative approach to practice. Yin Yoga, its goals are awareness of inner silence and bringing to light a universal, interconnecting quality. Yin Yoga focuses on holding the postures for longer periods of time (3-5 min) with the goal of accessing deeper connective tissues as well as connecting with a more meditative state. Poses apply moderate stress to the connective tissues of the body with the aim of increasing circulation in the joints and improving flexibility.

On the schedule are also some other activities, such as meditations or Qigong so you are very welcome to join them all. The time between the classes is all yours, to enjoy the sun and sea, relax, read a book, take a boat trip or just simply do nothing. All will be about you, what you wanna do, what you wanna see.

The retreat program is for 5 days, but the length of your stay at Ražanj is up to you. After this break by the Dalmatian coast, you will feel inspired, refreshed and ready to return to the real you again and start with your own practice at home.

When it is appropriate to do HYT? Click here for more info

Highlights

- Daily yoga classes

- Yoga right by the sea

- Calming & stress releasing breathing practice

- Relaxation techniques

- Meditations

- 4 nights accommodation

- Tourist tax included

- Free WiFi

Essentials

Yoga instructor: Radka Exnar  

Skill level: Beginner, Intermediate  

Language: English

Program

Everyone will bring different mental, emotional and physical skills to the classes. Respecting those and integrating them into the practice is very important. The focus of all my classes is on breathing and on proper alignment of the body. Main classes are scheduled for 9am and 5pm. You are also very welcome to join the optional activities. Although yoga props are available in the shala, you can bring your own mat or yoga towel if you want to.

Day 1

15:30 Welcome meeting and

introduction to Hormone Yoga Therapy

17:00 Yin Yoga & Yoga-Nidra

Day 2

07:00 Meditation (optional)

9:00 Hormone Yoga Therapy - Tutorial Workshop

Afternoon meditative walk to Punta Planka (optional)

17:00 Yin Yoga & breathing practice

Day 3

07:00 Qi Gong (optional)

9:00 Hormone Yoga Therapy practice

17:00 Yin Yoga & deep relaxation

Sunset meditation by the sea (optional)

Day 4

Sunrise walk & meditation (optional)

9:00 Hormone Yoga Therapy practice

17:00 Yin Yoga & Yoga-Nidra

Sunset QiGong by the sea (optional)

Day 5

07:00 Meditation (optional)

8:00/9:00 Hormone Yoga Therapy practice & anti-stress exercises

For complete retreat info click here

Things to do (optional)

 Thai massage:

Besides the regular retreat schedule it will be possible to arrange private Thai massages (Nuad Bo Rarn) for additional relaxation.

SUP (stand-up paddling):

SUP equipment can be rented on site.

Boat tour:

During your free time, you can enjoy a boat tour, with prices depending on the route. The boat trip is a panoramic cruise with stops at neighbouring destinations of interest and beautiful islands. You will visit 2300-year-old Trogir, which was founded by the ancient Greeks and later under the rule of Rome and Venice. In 1997, the complete old town of Trogir was added to the UNESCO World Heritage list. Next is Mulo lighthouse at the entrance to Rogoznica Archipelago. One of the oldest active red lanterns of its kind, It was built by the Austro-Hungarian navy in 1873. On the way there, it is not uncommon to meet dolphins.

City trips:

Sub-Art Yoga offers day trips to world heritage cities Split (Palace of Diocletian), Šibenik (Venetian fortification system) and Trogir (complete old town). 

Trip to Krka Waterfalls:

Sub-Art Yoga can also organize a day trip to National Park Krka Waterfalls, if you are interested, hiking trips are possible as well.

What's included

- Hormone-Yoga practices

- Yin-Yoga sessions

- Calming meditation sessions

- Exercises against stress

- 4 nights accommodation

- Tourist tax

- Free WiFi

What's not included

- Thai massage

- SUP equipment rental

- Boat Tour 

- City trips

- Trip to Krka Waterfalls

- Airport Transfer

Arrival airports

Split (SPU) or Zadar (ZAD)

We gladly help planning your journey to us with you and offer private airport transfer

Info & Contact: