7 Days Relaxing Meditation and Yoga Retreat Rishikesh, India

During this yoga retreat, you will stay in a comfortable room at Tapovan Vatika Resort, an ideal hotel to relax and enjoy in nature. The accommodation is facilitated with air-conditioning and Wi-Fi connection. However, please note that Yoga Vidya Mandiram School provides the accommodation for you who joins yoga classes. Any friends or relatives will not be included in the accommodation.

There are two room options available for this course which are single private and double shared room. The rooms are equipped with double beds, air-conditioning, and Wi-Fi connection. All rooms are shared with the same gender. Mother and daughter or wife and husband can share their rooms. The bathrooms are equipped with hot showers and towels.

This one-week intensive retreat aims to guide you to establish a harmonious lifestyle for yourself and be able to share your experiences with others for the better life.

The practice of Yoga nidra has been secret and imparted to those few yogis who have mastered their sleep. In Indian Mythology, there occurs a unique concept of sleep. You often find even the trinity of the universe lord Brahma, Vishnu, and Shiva under the domination of sleep. Nidra is viewed in ancient Indian culture as a Goddess. Texts describe yoga Nidra as a manifestation of transcendental reality whom is called Maha-maya, Tripura-sundari, etc.

The course will explore the concept of yoga Nidra in details at theoretical and practical levels. This is designed assist students of yoga to understand and experience the deeper layers of their personality. The course mainly includes breathing practices, tension, and relaxation practices of yoga Nidra. You will be guided through a very basic level of yoga Nidra practice and to the advance practices of yoga Nidra as well.

Apart from the yoga Nidra sessions, students will have sessions on pranayama (understanding and regulating of your breath), Pratyahara (internalisation of sensory inputs), Dharana (concentration), Dhyana (meditation) processes drawn from the Patanjali Yoga Sutras - ancient yogic doctrine that aims to integrate your body, mind, heart, and souls for complete living.

Retreat curriculum

Practice relaxation and preparation for yogic sleep

• Introduction to the concept and practices of relaxation
• Relaxation in daily life
• Sequence of relaxation practices
• Tension and relaxation exercises
• Systematic relaxation exercises
• 31 points relaxation exercise
• Preparations for Nidra yoga

Nidra yoga (yogic sleep)

• 61 points (deep relaxation moving into Nidra yoga)
• 61 blue star practice
• Nidra yoga practice 1
• Nidra yoga practice 2

Mantra chanting

• Intro to mantra science
• Morning prayers and evening prayers
• Surya namaskar 12 mantras along with bija mantras

Hatha yoga asanas

• Meditative steps of performing the Hatha yoga: centering, entering, refining, holding, coming out, and reflection
• Surya namaskar (sun salutations)
• Types of yoga asanas: standing, sitting, backward bending, forward bending, spinal twisting, fire series, inversion, shavasana, and others
• Yoga asanas benefits

Breathing and pranayama practices

• Establishment of diaphragmatic breath
• 1:1, 1:2, and 1:4 breathing practices
• Different practices of pranayama: nadi shodhana, ujjayee, kapalabhati, bhastrika, shitali, shitkari, and brahmari
• Benefits or pranayama practices

Meditation

• Meditation in daily life
• Two to five minutes meditations
• Beginning meditation
• So-ham meditation

Yoga philosophy, lifestyle, and yoga ethics

• Introduction to Indian philosophy
• Astanga-yoga: yama, niyam, asana, pranayama, pratyahara, dharana, dhyana, and samadhi
• Philosophy of Nidra yoga
• Yoga Sutras of Patanjali on Nidra yoga
• Yoga ethics: yamas and niyamas

Typical daily schedule

• 05:00 Wake up
• 06:00-06:15 Karma yoga and mantra chanting
• 06:15-07:00 Shat-kriyas and pranayama practices
• 07:00-08:30 Warm-up exercises, joints, and glands following Hatha yoga asanas
• 08:30-10:00 Breakfast and free time
• 10:00-12:00 Nidra yoga (workshop 1, philosophy, and practice)
• 13:00-14:30 Lunch
• 14:30-15:45 Nidra yoga (workshop 2 and practice)
• 16:00-16:15 Tea break
• 16:15-18:00 Astanga Vinyasa yoga sessions
• 18:30-19:30 Dinner and free time
• 19:30-20:30 Guest lectures / satsanga / meditation / audios and videos / self-study / inner dialogue
• 21:00 Go to sleep

Note: It is advised that you arrive at the yoga school one day before the course starts.

This yoga retreat will be held at Yoga Vidya Mandiram Yoga School, Rishikesh, India. The yoga school is located in the heart of the sacred township of Rishikesh on the bank of the holy river Ganges and at the foothills of the Himalayas, the abode of yogis. The school is in a wonderful magical place only a short walk from the main town and the bank of the river. It is the perfect location for your activities.

Nearby places

• Dehradun Airport (DED), 15 kilometers

During this yoga training, you will be served with three daily delicious and healthy vegetarian meals: breakfast, lunch, and dinner. Filtered water, herbal tea, and snacks are also available. The menu is creative and balanced with proteins so you feel full and satisfied. If you are planning to have fast in any day, please inform Yoga Vidya Mandiram for avoiding food waste.

Mountain hiking, walking, or trekking

Riding boat in the Ganges

Shopping

Visit nearby temples and shrines

• 6 nights' accommodation
• Daily vegetarian breakfast, lunch, and dinner
• Filtered water, herbal tea, and snacks
• Free use of yoga tools during the course
• Local sightseeing exploration
• Neti pot and sutra neti
• Participation certification from Yoga Vidya Mandiram
• Wi-Fi connection

• Airfare
• Airport transfers
• Additional meals and activities
• Personal expenses

Arrival by airplane

Please book your flight to arrive at Indira Gandhi International Airport (DEL). Transfer from and to this airport is available upon request.

Yoga Vidya Mandiram can pick you up if you send your flight details in advance. From the airport, you can take a domestic flight to Dehradun Airport (DED). Another option is to book your flight directly to arrive at Dehradun Airport (DED).

Arrival by bus

Buses to Rishikesh leave New Delhi from the Kashmiri Gate national bus stand approximately every hour. The bus ride takes about eight hours and costs around 450 INR for air conditioned buses and 250 INR for buses without air conditioning.

Arrival by train

The best option is to reach Haridwar Junction railway station, which is about 45 minutes away from Rishikesh, is by road on a driven taxi or the so called tuktuks. From Delhi, the train ride takes approximately eight hours, depending on the train. Haridwar is serviced by many trains from and to Delhi, Varanasi, Rajasthan, Amritsar, and many others.

Arrival by taxi

Taxis are always available anywhere in India. The drive from Indira Gandhi International Airport (DEL) to Rishikesh will take around six hours depending on the traffic conditions.

• A reservation requires a deposit of 25% of the total price.
• The deposit is non-refundable, if the booking is cancelled.
• The rest of the payment should be paid on arrival.