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7 Day Hormonal Balance & Yin Yoga Retreat for Women in Ražanj, Dalmatian Coast

Sub-Art Yoga, c/o Casa Deković, Varoš 18, 22202 Ražanj, Croatia

Yin and Hormone Balance Yoga Retreat for Women Croatia

Would you like to learn how to generally support 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 hormones? How to increase the flexibility of your body and increase your joint mobility? How to improve your body shape, skin condition, strengthen your immune system and increase your metabolism?

Let Sub-art YOGA, Razanj invite you to a special week where you will start to learn more about your own body and start the self-healing process in your body.

Meet the instructors

Radka
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Highlights

  • Daily Yin yoga sessions
  • Daily Hormone-yoga practices
  • Calming meditation sessions
  • Exercises against stress
  • 6 nights accommodation
  • Tourist tax included
  • Free WiFi

Skill level

  • Beginner
  • Intermediate
  • Advanced

Yoga styles


7 days with instruction in English
The organizer also speaks: Croatian, Czech, German
Group size: Maximum of 10 participants
Airport transfer available:
Split Airport (US$29 per person)
Airport transfer available:
Zadar Airport (US$59 per person)
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Accommodation

Check-in Time:
14:00
Check-out Time:
12:00

Facilities

  • Air-conditioned public areas
  • Air-conditioned rooms
  • Barbeque facilities
  • Garden
  • Kitchen
  • Terrace
  • Yoga deck
  • Yoga shala
  • Yoga studio
  • Currency exchange
  • Free parking
  • Free Wi-Fi
  • Laundry
  • Meeting room
  • Parking lot
  • Tour assistance
  • Wireless internet

Sub-Art Yoga offers accommodation for up to 10 people. The air-conditioned apartments have separate entrances. There is a parking lot behind the house. Each apartment has a terrace or balcony with sea view and is equipped with bathroom and kitchen.

In the backyard in front of our in-house Yoga Shala is a garden. There is also a barbecue facility in the backyard for our guests.

Program

Balance your hormones and balance your life

Your teacher, Radka, 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, may give you a remedy for all the symptoms you might experience.

%Hormone Yoga is a dynamic form of yoga therapy, called Hormone Yoga Therapy (H.Y.T.). The purpose 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 (unpleasant symptoms of menopause, polycystic ovaries, menstrual disorders, premenstrual syndrome, ovarian cysts, difficulty to get pregnant, premature menopause).

Practicing H.Y.T. is recommended to women from 35 years of age as prevention due to the ovaries activity, which starts decreasing and gradually decreases the hormone production of the two main female hormones, estrogen and progesterone. H.Y.T is also preventing diseases caused by low hormone levels, such as osteoporosis, increased predisposition and cardiovascular diseases. Balance your hormones and balance your life!

Yin yoga classes

According to traditional Chinese medicine, the body is powered by a vital, life-giving force called chi (or qi), that flows along specific pathways in the body. These pathways relate to key organs in the body, and if the flow is hampered on a particular pathway, it is believed that that particular organ system is suffering from excess, deficient, or stagnant chi, which can often result in certain symptoms or maladies.

Yin yoga focuses on holding the postures for longer periods of time (3 to 5 minutes) 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. You will slow down with a more meditative approach to yoga, its goals are awareness of inner silence and bringing to light a universal, interconnecting quality.

Yoga instructor

You will train with Radka Exnar, a certified teacher of Hatha Yoga, Yin Yoga and teacher of Hormone Yoga Therapy by Dinah Rodrigues (for women, for men, and for people with diabetes). She’s also a certified Pilates, and Barre workout instructor. She loves the teaching of motion. Motion is a joy. Teaching is her joyful passion. She knows from her own experience that the regular practice of Hormone Yoga Therapy is very effective and fruitful. The level of hormones in the body may be adjusted without the need to use for example hormone replacement therapy.

Radka started to practice Hormone yoga six years ago because of imbalanced female hormones causing infertility. She was nearly 40 and doctors told her that the level of hormones in her body is closer to menopause rather than the possibility of getting pregnant, and if that she would get pregnant the natural way without the help of hormonal drugs or pills, it will be a miracle.

So she went for a workshop of Hormone Yoga Therapy. She started to practice the routine almost every day and believed it would help. Not even a year later, the miracle became reality; she got pregnant! Today, she is a happy mom and still keeps practicing Hormone Yoga sequences at least four times a week to harmonize the hormonal system, strengthen the immune system, and rejuvenate her body.

Radka is looking forward to each of you who comes to join learn this unique technique (a series of simple but very effective exercises). During this week and with regular practice, you will soon taste the fruit itself, your patience and persistence will bring a shiny smile on your face, makes you feel fresh and youthful, and your hormonal imbalance or unpleasant menopause symptoms may disappear.

Practice

  • Introduction to Hormone Yoga Therapy
  • Morning practice of Hormone yoga
  • Evening Yin yoga practice
  • Calming breathing practice
  • Exercises against stress
  • Walking meditation in silence
  • Yoga-Nidra

After this week, you will be able to practice the therapeutical sequence of Hormone yoga by yourself at home or at any place you like and you feel comfortable.

Notes

  • Yin yoga and Hormone yoga are suitable for women of any age
  • No previous yoga experiences are needed

Program

Day 1 (Arrival day)

  • 17:30 - 19:30 Welcome and introduction to Hormone Yoga Therapy

Day 2 and Day 3

  • 07:30 - 09:30 Hormone yoga
  • 17:30 - 19:00 Yin yoga

Day 4

  • 07:30 - 09:30 Hormone yoga
  • 17:00 - 21:00 Walking mediation in silence and calming breathing practice by the sea

Days 5 and 6

  • 07:30 - 09:00 Hormone yoga
  • 17:30 - 19:00 Yin yoga

Day 7 (Farewell day)

  • 07:00 - 09:00 Hormone yoga

Included excursions

During this retreat, you will walk to Cape Punta Planka with its 13th century built chapel of Sveti Ivan. The cape is well-known for its spectacular sunrises and a common destination for groups to experience a very special morning meditation.

Instructors

Radka Exnar

Retreat location

Ražanj is a small dalmatian fishing village situated between Split and Šibenik in Croatia. The surroundings are dominated by olive groves, pine tree forests, picturesque bays and of course the Mediterranean Sea with it's pristine chrystal clear waters. Because of it's quiet and the beautiful unspoiled landscape Ražanj is the ideal spot for all kinds of Yoga Retreats as well as a family holiday.

The Mediterranean climate with loads of sun and hardly any rainfall guarantees a relaxing time by the sea. Because of it's isolated location mass tourism never reached here. Thus Razanj was able to preserve it's quiet dalmatian village ambiance.

In the centre of the village you find a supermarket w/ bakery, a restaurant and two cafés along with an information stand right beside a small market that offers fruits, vegetables and freshly catched fish. Ražanj is also a diving and snorkeling paradise.

In close vicinity to the village on Cap Punta Planka is the 13th century built chapel of Sevti Ivan. From Movar Hill with it's remnants of a medieval fortress you have a breathtaking view

of the village, the surroundings and adjacent islets.

Distances

  • International Airport Split (SPU) - 30-minute drive

Food

Sub-Art Yoga, Razanj offers two options for you. You can either book brunch and / or dinner for an additional charge, or self-cater for yourself.

Option 1

They cooperate with restaurants in the village center (3-minute walk from the house). Available for brunch are: Fresh fruit salad, porridge, fresh rolls, full grain bread, pancakes, local puff pastry with cheese or spinach, tomato-mozzarella salad, feta, musli, yoghurt, cream cheese, cheese, eggs, milk, fresh juices, tea, and coffee

For dinner, the restaurants offer many specialities of the Croatian and especially the Dalmatian cuisine. The focus is on the use of local produce. Excellent dishes are offered for vegetarians, vegans, as well as for fish and meat conoisseurs.

You can reserve brunch and / or dinner for 15 EUR each per person and per day. On request, the menu could be done to order.

Here, the available dietary options are ovo-lacto-vegetarian, vegan, gluten free, lactose free, organic, pescetarian, seafoodian, and frutarian. If you have special dietary requirements, please let them know when making your reservation.

Option 2

For self-catering each appartement is equipped with a full-size kitchen including coffee machine, stove, fridge, dishe,s etc. A new supermarket (Studenac) with bakery and two cafés are situated in the close village center (3-minute walk from the house)

The following meals are included:

  • Drinks

The following drinks are included:

  • Water
  • Coffee
  • Tea

The following dietary requirement(s) are served and/or catered for:

  • Regular (typically includes meat and fish)
  • Other dietary requirements on request
If you have special dietary requirements it's a good idea to communicate it to the organiser when making a reservation

Things to do (optional)

Wellness

Sub-Art Yoga offers wellness (massages and physiotherapy) during the retreats. Times can be arranged individualy with the therapist and fitted into the daily schedule of yoga and other activities.

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.

Day 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.

SUP (Stand-Up-Paddling)

Stand-Up-Paddling lessons including equipment rental.

What's included

  • Daily Hormone-Yoga practices
  • Daily Yin-Yoga sessions
  • Calming meditation sessions
  • Exercises against stress
  • 6 nights accommodation
  • Tourist tax
  • Free WiFi

What's not included

  • Boat tour
  • Trip to Krka Waterfalls
  • Brunch
  • Dinner
  • Airport transfer

How to get there

Recommended Airports

Arrival by airplane

Please book your flight to arrive at Split (SPU) or Zadar (ZAD) airports. Private airport transfer is possible for an additional charge. The organizer Sub-Art Yoga happily assists to organize a transfer through public transport as well or help you to rent a vehicle for your time there.

Airport: Split Airport Airport transfer available: Split Airport (US$29 per person) Additional charges may apply. You can request this in the next step.
Airport: Zadar Airport Airport transfer available: Zadar Airport (US$59 per person) Additional charges may apply. You can request this in the next step.

Cancellation Policy

  • A reservation requires a deposit of 30% of the total price.
  • The deposit is non-refundable, if the booking is cancelled.
  • The rest of the payment should be paid on arrival.

Value for money
Accommodation & facilities
Food
Location
Quality of activity
7 days / 6 nights
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Availability

Arrival: Sunday September 13, 2020
Departure: Saturday September 19, 2020

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