7 Day Yoga and Pilates Retreat in Arugam Bay, Sri Lanka

Witness the morning sunrise over the ocean, morning dip, or a beach stroll. Enjoy daily Vinyasa yoga and Pilates classes in the stunning sea view shala. Have a tasty, generous brunch with tropical, local and European breakfast options, and then relax by the pool or beach, explore the area, or book an activity such as a national park safari, a cooking class, or a massage treatment. Watch sunset from the hotel roof, join a group dinner and wind down in a Yin yoga class, a Reiki group session, or a reflexology massage workshop.

Stay Golden Hotel boasts a beautiful yoga shala with two walls of windows facing the sea, as well as an outdoor space towards the sea. There is a large pool, restaurant and massage/wellness facilities. The German-Sri Lankan couple running the place are very approachable with any questions, concerns or just for a friendly chat. They have a great attention to detail, making the hotel facilities high quality and the space tasteful and comfortable.

Breakfast/Brunch

After morning yoga, you can fill your energy reserves with an abundant breakfast/brunch buffet at the hotel restaurant. You will be able to taste local specialties such as sambol (grated coconut with spices), roti and dhosa, or Sri Lankan omelette; as well as a variety of Western breakfast options.

These include different egg dishes, smoothie bowls, fruits and granolas, sweet and savoury breads and toppings (think avocado, hummus, grilled vegetables, peanut butter, jams and nutella), pancakes and more.

Dinner

Dinner is not included to allow you to maintain flexibility with your daytime activity schedule, budget, and desire to explore. You will have a traditional rice and curry at the hotel restaurant on the first night ($12), where you will be served a selection of different vegetable curries, dal (lentils or other pulses,) and fresh salad.

On other nights you can eat from the varied menu at the hotel or explore restaurants in the area. Both serve local specialties like kottu or fish, and Western options from pizza and burgers to smoothie bowls and salads. Prices range from $1.50 to $15.

Anyone is welcome to join the yoga sessions and Katharina will cater to each participant's yoga needs. She is used to teaching mixed level classes, and sessions are tailored to make sure beginner yogis have thorough explanations and cues as well as alternative poses to more advanced ones in the flows and that advanced practitioners have the opportunity to work up a sweat and challenge themselves with trickier poses. Anyone can always take a break during a yoga or Pilates class or choose to skip any classes if they prefer partaking only in the more restorative parts of the schedule.

Pilates

In the Pilates classes you strengthen the body through mindful movement. What may look like a "simple" exercise from the outside can feel intense and lead to rapid strengthening with the correct muscle engagement and alignment. Pilates is known as a method for effectively strengthening and toning the body in a safe way. Katharina's classes are intense from a muscular perspective, yet the vibe is calm and movements are cued in detail. Any fitness level will experience challenge and strengthening, as well as, hopefully, feelings of lightness and mobility after the session. Katharina often uses additional props like Pilates balls to further engage the core and expand core stability.

Vinyasa yoga

In the mornings you follow pranayama with Vinyasa yoga, a dynamic yoga style where you warm up, practise some sun salutations, and continue with a range of forward and back bends, inversions and balances, side bends and twists. She will give detailed alignment cues so that beginners learn to set the poses up and experienced practitioners can fine-tune their positions. She takes into account the group's wishes and levels — so if there's something specific you want to learn, a body part you'd like to work more with, or you're feeling particularly active or more like something relaxing, do let her know and she'll make sure to integrate it for you.

Yin yoga

A favourite among yogis, this style differs a lot from Vinyasa in that you hold each position for a few minutes. Instead of targeting muscles, you are targeting connective tissue like fascia here. In TCM, energy lines are said to run through the fascia, so this is also a practice that intends to facilitate energy flow in your body. It is also relaxing, "yin" being associated with the dark element, rest, night, the moon, letting go, and the feminine.

Reiki

Reiki is a form of energy healing. Purely positive, healing life force energy is channelled by the Reiki practitioner and passed along to participants. The experience can be profoundly relaxing or one may have certain physical, emotional and mental experiences during the practice. You can set an intention for what you would like to heal or let the energy move where it sees the greatest healing potential at that moment.

Program

Some parts of the schedule may still be adjusted. Dinner times can be adjusted, for instance, or evening Yin and Reiki moved to the afternoon, if the group prefers. Also, all sessions and activities are optional. You can make this retreat as active or relaxing as you want and need in the moment. You will still be connected to the group and you are always welcome in group activities; at the same time there is space for solitude whenever you feel like it.

Day 1, Arrival

Check-in from 14:00
15:30 Intro round
16:00 Vinyasa yoga
18:00 Sunset
18:15 Dinner at the hotel restaurant or locally
20:30 Yin yoga, Reiki, or massage and reflexology workshop

Day 2

6:00 Sunrise: option to meditate or swim
8:00 Yoga: Vinyasa with meditation, pranayama, and other exercises
10:00 Breakfast/brunch
15:30 Free time
16:00 Pilates
18:00 Sunset
18:15 Dinner at the hotel restaurant or locally
20:30 Yin yoga, Reiki, or massage and reflexology workshop

Day 3

6:00 Sunrise: option to meditate or swim
8:00 Yoga: Vinyasa with meditation, pranayama, and other exercises
10:00 Breakfast/brunch
15:30 Free time
16:00 Pilates
18:00 Sunset
18:15 Dinner at the hotel restaurant or locally
20:30 Yin yoga, Reiki, or massage and reflexology workshop

Day 4

6:00 Sunrise: option to meditate or swim
8:00 Morning Pilates
10:00 Breakfast/brunch
15:30 Free time
16:00 Walk to Crocodile Rock and watch the sunset there
18:00 Sunset
18:15 Dinner at the hotel restaurant or locally
20:30 Yin yoga, Reiki, or massage and reflexology workshop

Day 5

6:00 Sunrise: option to meditate or swim
8:00 Yoga: Vinyasa with meditation, pranayama, and other exercises
10:00 Breakfast/brunch
15:30 Free time
16:00 Pilates
18:00 Sunset
18:15 Dinner at the hotel restaurant or locally
20:30 Yin yoga, Reiki, or massage and reflexology workshop

Day 6

6:00 Sunrise: option to meditate or swim
8:00 Yoga: Vinyasa with meditation, pranayama, and other exercises
10:00 Breakfast/brunch
15:30 Free time
16:00 Pilates
18:00 Sunset
18:15 Dinner at the hotel restaurant or locally
20:30 Yin yoga, Reiki, or massage and reflexology workshop

Day 7, Departure

6:00 Sunrise: option to meditate or swim
8:00 Yoga: Vinyasa with meditation, pranayama, and other exercises
10:00 Breakfast/brunch
Check-out by 11:00, unless your room is free that day

Reiki group healing sessions
Massage and reflexology workshop

Lagoon safari

The lagoon safari is a relaxed 2-3 hour experience. You take a boat in the late afternoon, observing various species of birds, looking for crocodiles and keeping an eye out for elephants. At only around 10 EUR per person, it is a fun and relaxed way to connect more with the natural environment around you.

7 Vinyasa yoga classes with pranayama, meditation and other yoga elements
5 Pilates classes
3 Yin yoga classes
3 Reiki group healing session (or 2 if you go on the Kumana safari)
1 massage and reflexology workshop
6 nights accommodation at Stay Golden Hotel
6 breakfasts/brunches
Pool access at anytime

Flights
Transfer to/from the hotel
Additional optional activities, e.g. Kumana National Park safari, lagoon safari, cooking classes, or excursion to Rice & Carry
Meals and drinks other than brunch
Insurance of any kind

Stay Golden Hotel is a beautiful, modern, quiet and tasteful hotel located right by the beach in Arugam Bay. It is a little outside of the small town's center, making it a wonderful place to clear the mind and feel at peace.

How to get there

There are several ways to get to the retreat location from elsewhere in the country:

Public bus to Arugam Bay directly, or to Pottuvil and you take a tuktuk or another bus from there to Arugam Bay. Then walk or stay in the tuktuk to the hotel itself.
Specifically from the airport a direct bus to Arugam Bay leaves at 21:00 and costs 2750 LKR (under 8 EUR). If you take a bus connection to Pottuvil, the tuktuk to the hotel should cost you no more than 2 EUR.
Taxi (private car) to the hotel from anywhere in the country. Of course, this is pricier but can be shared with others and is a good rate compared with Western prices. From Colombo airport a taxi for up to 3 passengers costs 25000 to 30000 LKR (less than 70 to 85 EUR). A van for up to 6 passengers costs 45000 to 50000 LKR (under 125 to 140 EUR). The costs are split among the passengers. If this is interesting for you, 0neYoga can arrange the cars and try to match you with others to share the price.

If you would like assistance with arranging travel to and from the retreat location, please send an inquiry and 0neYoga can help and share the concrete details with you.

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7 Day Yoga and Pilates Retreat in Arugam Bay, Sri Lanka

Yoga and Pilates Retreat in Sri Lanka

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