Mandrem, North Goa
Location
7 days / 6 nights
Duration
7 Feb – 13 Feb · English
February 2027
About This Retreat
It's All About the Balance
From movement to stillness.
The dance in between letting go and doing.
Step away from the rush of everyday life and create space to pause, breathe and simply be.
This retreat brings together movement and stillness, energising morning practices and slower afternoon sessions, structured practice and unstructured time. Rather than filling every moment, the week allows space for both doing and being.
Set in Mandrem, North Goa, the experience unfolds alongside the natural rhythm of the coast. The beach, open skies and tropical surroundings create a setting where the pace of the day can naturally slow down.
Finding Your Rhythm
The mornings begin with meditation and breathwork before moving into an energising physical practice.
Hatha and Vinyasa Flow invite strength, mobility and flexibility while keeping the breath at the centre of movement. The practice creates energy for the day while encouraging greater awareness of the body.
As the day progresses, the energy shifts.
Afternoon sessions move towards slower and more introspective practices, including Yin Yoga, Myofascial Release and Yintelligence / Somatic Yin. These practices invite participants to slow down, listen inward and develop a deeper awareness of the body and breath.
The contrast between the two practices becomes part of the retreat itself.
Space to Simply Be
Between practices, there is time to step away from the schedule.
Walk along Mandrem Beach. Swim in the sea. Read beside the pool. Explore the neighbourhood. Take a massage. Journal. Rest.
There is no need to turn every moment into an activity.
The space between the practices is an important part of the experience, allowing time to integrate, reflect and reconnect with yourself.
Beyond the Yoga Mat
The retreat also offers opportunities to experience Goa beyond the resort.
A visit to the weekly market and an excursion to a spice farm and temple introduce participants to the local surroundings and culture.
Evenings offer another opportunity to slow down, with dinner overlooking the beach and access to Nalanda's evening activities, including Kirtan, mantra singing and meditation.
Sunset, Stillness & The Sea
On selected days, the practice moves to the beach for Sunset Yin Yoga.
As the day begins to soften, movement becomes slower, the breath becomes quieter and the changing light over Mandrem becomes part of the experience.
It is in these transitions that the idea behind the retreat comes together.
Movement and stillness.
Strength and softness.
Doing and letting go.
It's all about the balance.
Highlights
- 7 days / 6 nights
- Twice-daily yoga practice
- Hatha / Vinyasa Flow
- Yin Yoga Myofascial Release
- Meditation and breathwork
- Yintelligence / Somatic Yin
- Sunset Yin Yoga on the beach
- Ayurveda workshop
- Weekly market visit
- Spice farm and temple visit
- Kirtan, mantra singing, and meditation
- Vegetarian breakfast/brunch and dinner
Day by day
Morning
Meditation, breathwork and energising Hatha/Vinyasa Flow practice focused on strength, flexibility and mindful movement.
Midday
Vegetarian breakfast/brunch at Chia Lounge, followed by a slower transition into the rest of the day. Afternoon Yin Yoga, Myofascial Release and Yintelligence / Somatic Yin to encourage deeper body awareness, relaxation and nervous system balance. Evening Dinner at Chia Lounge overlooking Mandrem Beach, followed by optional Nalanda evening activities including Kirtan, mantra singing and meditation.
Afternoon
Yin Yoga, Myofascial Release and Yintelligence / Somatic Yin to encourage deeper body awareness, relaxation and nervous system balance.
Evening
Dinner at Chia Lounge overlooking Mandrem Beach, followed by optional Nalanda evening activities including Kirtan, mantra singing and meditation.
Free Time
Time for yourself between practices to rest, journal, take a beach walk, swim, enjoy a massage, read by the pool or explore Mandrem.
What’s included
- Welcome Pooja
- Boat Ride Massage
- With consultation: 1 massage
- Without consultation: 2 massages
- Old Goa Excursion
- Spice Farms
- Old Goa Local experiences
- Priyanka Experience (Yoga Wellness / movement experience)
Not included
- Flights and airport transfers
- Personal expenses (laundry, phone calls, shopping, etc.)
- Visa and travel insurance
- Additional spa therapies beyond the program
- Private excursions
- Room upgrades or extended stay
- Laundry and personal expenses
- Additional meals, drinks, or services not mentioned under inclusions
- Pre-class snacks, fruits, and smoothies
Your teacher
Mona Abter
Mona Abter is a certified Ashtanga, Vinyasa Flow, Yin Yoga and Yintelligence-Myofascia Release teacher, as well as a holistic massage therapist with 30 years of experience in bodywork. Over the years, she has taught workshops, retreats and training courses across Europe and Asia, and has spent extended periods living and teaching in India, Sri Lanka and Bali. Her time in Asia has allowed her to deepen her understanding of Yoga and Ayurveda while continually exploring new approaches to movement and bodywork. Mona’s teaching is rooted in the belief that every body is different. With a creative, clear and deeply personal approach, she adapts the practice to each individual, offering variations and modifications rather than following rigid alignment principles or fixed ideas of a “perfect” pose. Her work brings together years of yoga practice, teaching and hands-on bodywork, with a focus on helping students develop a deeper awareness of their body, breath and inner experience.
Frequently asked questions
What can I expect from the retreat?
The retreat is centred around balance, combining movement and stillness through twice-daily yoga, meditation, breathwork, Yin Yoga, Myofascial Release, free time and opportunities to explore Goa.
Who is this retreat suitable for?
The retreat is suitable for practitioners looking to deepen their yoga practice while creating space for rest, reflection and renewal.
What styles of yoga will be taught?
The retreat includes Hatha and Vinyasa Flow in the morning, with Yin Yoga, Myofascial Release and Yintelligence/Somatic Yin in the afternoon.
Do I need to book excursions in advance?
You can book most experiences before your arrival or during your stay, depending on availability. We recommend reserving popular experiences early.
Can I book a boat ride during my stay?
Absolutely. Our boat ride experience can be arranged during your stay, subject to weather and availability.
Can I explore Goa during my free time?
Absolutely. Mandrem is ideal for beach walks, swimming, local exploration and discovering the quieter side of North Goa.
What should I bring?
Bring comfortable clothing for yoga and relaxation, swimwear, sun protection and anything you personally need for your practice and time at the beach.
