7 Day Holistic Meditation and Yoga Wellness Retreat in Rishikesh

Facilities

This retreat is aimed at finding yourself through yoga. Take time for yourself and step out of the busy everyday life to enjoy peace, calmness, and nature on this beautiful retreat in Rishikesh. Find the calmness and steadiness in yourself and bring it back with you after these amazing seven days.

The accommodation is situated on the outskirts of Rishikesh, the yoga capital of the world. You will be surrounded by nature, close to the Ganga and next to the forest. Atharv Yogshala only works with small groups (6-8 participants) during retreats to give you the best experience and the personal attention you need.

During the retreat, you will have twice daily asana classes, a daily meditation class, and you will learn about Kriya yoga. An Ayurvedic cooking class is included, as well as excursions to different sights in and around Rishikesh.

What does a day on the holistic retreat look like?

Wake up time is at 6 a.m. You will have some time to get ready for the day. Start the day with an early morning walk. After the walk, you will have time to perform Kriya yoga. Atharv Yogshala will help and explain these yogic cleansing methods to you during the retreat. After cleansing, you will have your first asana class of the day. The first asana class of the day is one hour long, followed by half an hour of pranayama.

At 9 a.m., it's time for breakfast, you will enjoy a delicious and nutritious Sattvic breakfast that will help you and your body find calmness and stability. The Sattvic diet is a diet that yogis and a lot of yoga practitioners follow to support their yoga journey and to keep their body healthy.

At 10 a.m., you will either go on an excursion or do another activity, like a sharing circle. On one of the retreat days, Atharv Yogshala will offer you a class on stress relief and how to deal with stress and anxiety. This class will include a theoretical part and a part where they will combine pranayama, asana, and meditation to create a calming and stress relieving practice.

You will have lunch at 1:15 p.m. and after lunch, you will have some time to relax. The afternoon program consists of an asana class. These classes can be either outside, inside, or on the beach. Atharv Yogshala will offer you different types of yoga like Hatha Vinyasa, Yin, and Ashtanga.

At 6 p.m., there will be either a meditation, Kirtan, or Mantra chanting. Dinner will be served at 7:15 p.m. After dinner, you will have time to relax again and get ready for bed.

Kriya yoga (Shat Karma)

Shat Karma, or Shat Kriya as they are often known as, are six yogic cleansing processes used by yoga practitioners to help purify the physical body. During Atharv Yogshala's retreats, they will explain some of these methods to you and you can apply these methods during and after your stay.

The body has an incredible natural tendency towards homeostasis. That means the body has a natural tendency to maintain stability in the circumstances given to you. The Shat Kriyas come to your aid to help remove built-up toxins from the body, with particular emphasis on the respiratory and digestive system.

These are the shat karma’s you will learn about:

• Jal neeti (nasal cleansing with water)
• Sutra neeti (nasal cleansing)
• Tratka (concentrated gazing)
• Kapalbhati
• Kunjal kriya (the practice of vomiting water)

Pranayama

Pranayama is the control, regulation, and letting go of the breath. There are many different pranayama methods with different effects on the body. Practicing pranayama gives the practitioner more awareness over the breath, the breathing pattern, and the respiratory system.

The easiest way to start with pranayama is to observe your own breathing pattern. Sit in a comfortable position or lie down in shavasana. Close your eyes and observe your breathing and try not to interfere. Focus on the rhythm of your breathing, feel the breath flowing in and out of your nose.

You can bring your awareness to different parts of your body where you feel your breath. In your throat, your chest, lower ribs, belly. Then focus on your whole body and the whole breathing process. Open your eyes again and notice if anything changes in your breathing pattern. Maybe your breath became slower, calmer, or deeper.

On this holistic retreat, Atharv Yogshala will teach you different pranayama techniques. There are many ways to become more aware of your breath and even more ways to control it. You will practice the following pranayamas during the retreat:

• Nadi shodhana (cleansing energy channel)
• Bhramari pranayama (humming bee breath)
• Sheetkari pranayama (hissing breath)
• Kapalbhati pranayama (breath of fire)
• Ujjayi pranayama (the psychic breath)
• Bhastrika pranayama (bellows breath)

Asana

Asana is what most western people know as yoga. They are not also a great way to move your body, become more flexible, attain better posture, or even get a great workout. Asanas are postures or poses which open energy channels and psychic channels. Asanas are not simply a physical practice, they are very much spiritual practice.

During this retreat, Atharv Yogshala will teach different styles of yoga. They have a wide variety of knowledge about different yoga styles and different backgrounds. This makes it possible for them to provide you with different types of asana classes.

Hatha Vinyasa is a flowing form of yoga. Every asana is connected with the breath and with every breath you will flow from one asana to the other. This requires focus, attention, and control. Yin yoga is a calmer form of yoga. It consists of passive poses, which you stay in for a longer time. It is a great way to open the joints and loosen the connective tissue.

During the retreat you will have asana classes inside and outside. Atharv Yogshala will have a class on the beach, next to the Ganga. Breath in the fresh air, find balance, and find firmness and steadiness in different asanas. The types of asana you will learn are:

• Pawan mukat asana 1 (Anti-rheumatic group)
• Pawan mukat asana 2 (The digestive/abdominal group)
• Pawan mukat asana 3 (Energy blocks postures)
• Surya namaskar (Sun salutations)
• Chandra namaskar (Moon salutations)
• Standing asana
• Meditation asana
• Relaxation posture
• Vajrasana groups of asana
• Forward bending asanas
• Backward bending asana
• Spinal twisting asana
• Inverted asana
• Balancing asana

Meditation

(तत्र प्रत्ययैकतानता ध्यानम् ॥२: tatra pratyaya-ikatānatā dhyānam) Meaning: allowing your thoughts to flow in an uninterrupted stream result in contemplation.

Although most people meditate with closed eyes, many beginners find it useful to have a point of focus, such as a candle. Concentrating on the flame can make it easier to clear your mind. When learning how to meditate, beginners tend to get frustrated by the persistence of outside thoughts, all the anxieties, to-do lists, and random memories that parade constantly through the brain.

Instead of fighting them off, simply observe them as they enter your mind and let them pass. Repeating a mantra to yourself is another good way to maintain your focus. During this retreat, Atharv Yogshala will teach you different meditation techniques. After the retreat, you will have the knowledge to meditate by yourself and find the calmness you felt during the retreat.

The types of meditation you'll focus on during the retreat are:

• Mindfulness meditation
• Spiritual meditation
• Focused meditation
• Movement meditation
• Mantra meditation
• Transcendental meditation
• Progressive relaxation
• Loving-kindness meditation

Sample daily schedule

Day 1

• 10:30 Fire ceremony
• 13:15 Lunch
• 15:30 - 16:45 Hatha yoga class
• 18:00 - 19:00 Meditation
• 19:15 Dinner

Day 2

• 06:00 Wake up
• 06:15 Walk
• 06:30 Kriya yoga
• 07:00 - 08:00 Hatha yoga class
• 08:00 - 08:30 Pranayama
• 09:00 Breakfast
• 10:00 Excursion
• 13:15 Lunch
• 15:30 - 16:45 Vinyasa flow class
• 18:00 - 19:00 Kirtan
• 19:15 Dinner

Day 3

• 06:00 Wake up
• 06:15 Walk
• 06:30 Kriya yoga
• 07:00 - 08:00 Hatha yoga class
• 08:00 - 08:30 Pranayama
• 09:00 Breakfast
• 10:00 Ayurvedic cooking class
• 13:15 Lunch
• 15:30 - 16:45 Ashtanga Vinyasa standing series flow
• 06:00 - 07:00 Meditation
• 07:15 Dinner

Day 4

• 06:00 Wake up
• 06:15 Walk
• 06:30 Kriya yoga
• 07:00 - 08:00 Hatha yoga class
• 08:00 - 08:30 Pranayama
• 09:00 Breakfast
• 10:00 Sharing circle
• 13:15 Lunch
• 15:30 - 16:45 Beach yoga class
• 18:00 - 19:00 Mantra chanting
• 19:15 Dinner

Day 5

• 06:00 Wake up
• 06:15 Walk
• 06:30 Kriya yoga
• 07:00 - 08:00 Hatha yoga class
• 08:00 - 08:30 Pranayama
• 09:00 Breakfast
• 10:00 Stressrelief lecture
• 13:15 Lunch
• 15:30 - 16:45 Yin yoga class
• 18:00 - 19:00 Meditation
• 19:15 Dinner

Day 6

• 06:00 Wake up
• 06:15 Walk
• 06:30 Kriya yoga
• 07:00 - 08:00 Hatha yoga class
• 08:00 - 08:30 Pranayama
• 09:00 Breakfast
• 10:00 Forest hike
• 13:15 Lunch
• 15:30 Ganga Aarti
• 19:15 Dinner

Day 7

• 06:00 Wake up
• 06:15 Walk
• 06:30 Kriya yoga
• 07:00 - 08:00 Hatha yoga class
• 08:00 - 08:30 Pranayama
• 09:00 Breakfast
• 10:30 Closing ceremony

Nature excursions to Neer waterfall and a forest hike are included in this retreat.

The accommodation is situated in a beautiful quiet place, just outside of Rishikesh. You will be surrounded by nature and you will feel a calmness come over you as soon as you enter the accommodation.

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Atharv Yogshala will provide you with three delicious Sattvic meals a day. Herbal teas are also available during the day.

Sattvic food

Yoga and Ayurveda have gained increasing importance in the last couple of years. Although these practices and disciplines originated in India, they have gained a lot of popularity outside the country, specifically due to the amazing benefits they offer. Specialists from these disciplines have always believed that the approach to health should not only be physical but also mental, emotional, and spiritual. Their methods of practice also support this approach. And the same holistic approach comes into play in their diets as well.

Yoga and Ayurveda emphasize the Satvik diet for healthy eating. The Satvik diet is found to be abundant in Prana, a universal force that gives life to the plant and animal kingdoms. A Satvik diet is based on foods that are high in ‘sattva guna’ (goodness), according to yoga and Ayurvedic sciences.

These systems believe that the diet leads to a clear mind and calm demeanor, while simultaneously benefiting the body. Experts say that a Satvik diet has all the five natural elements and this helps maintain overall balance.

Elements of a Sattvic diet

A Sattvic diet includes water, fruits (all varieties), most of the vegetables, cereals, bread, pulses, nuts, oilseeds, dairy foods, and honey. Cow’s milk is considered the most Sattvic of all foods in this category. Goat’s milk is treated as a good substitute for cow’s milk but buffalo milk doesn’t come under the Sattvic food group.

The Sattvic diet does not include onions, garlic, red chilis, black pepper, and other pungent spices because they are believed to be stimulants. On the contrary, spices like turmeric, coriander, cardamom, cinnamon, and anis seed are recommended because these spices help the digestive system.

Sattvic foods are simple and easy to digest. They also require minimal cooking. Since there’s not much processing before these foods come to the dining table, they are closer to nature than other foods. Ideally, Sattvic foods are to be eaten fresh and immediately after cooking. Barring fruits, not many raw foods come under the Sattvic diet because raw foods are considered to be carriers of infectious agents.

Experts believe that a person who eats Sattvic food can achieve a great combination of physical, mental, and emotional harmony. It goes without saying that such a person would be well focused in life and work as well. Additionally, the Sattvic diet improves immunity that allows its follower to remain disease-free, or even if he/she falls ill, the recovery would be quick.

Positive pranic foods uplift and enhance your energy levels, fulfill your health needs, and actually help the body retain positive energy, which can help heal so many problems and issues. They are also usually high on nutritional value and can also help cure ailments and fulfill goals.

What exactly is a Sattvic diet?

A Sattvic diet, simply, means light and healthy food. It does not go to any extremes of taste, neither too sweet, nor too salty or spicy, just moderate. Plainly put, Sattvic food is that which purifies the body and calms the mind. A Sattvic diet consists of pure food (not processed) that is light in potency, and rich in prana (life force). It energizes the body and mind. Cooked food, consumed within three to four hours of preparation, can be considered Sattvic.

Why adopt a Sattvic diet?

The intake of Sattvic food helps improve mental health and energy, thereby improving the state of our consciousness. It helps restore the harmony and balance of the body and mind. Having a Sattvic diet on a regular basis can help in the formation and rebuilding of high-quality body tissues.

• Extra ayurvedic massages (one is included in the retreat)
• Activities and trips in Rishikesh, such as rafting.

• Daily yoga and meditation classes
• An Ayurvedic cooking class
• 1 Ayurvedic massage
• Nature excursions
• Use of yoga materials
• 6 nights accommodation
• Daily nutritious vegetarian meals and herbal teas
• Pick-up service from Dehradun Airport

• Airfare
• Extra Ayurvedic massages
• Extra trips
• Transfer on departure

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• A reservation requires a deposit of 40% of the total price.
• The deposit is non-refundable, if the booking is cancelled.
• The rest of the payment should be paid on arrival.