Who this program is for?
This is not a yoga holiday. It is a therapeutic program with a clear arc designed to discharge accumulated stress, restore physiological regulation, and leave every guest with a personal practice they can sustain long after they leave.
Where most retreats offer either traditional Ayurvedic immersion or modern recovery methods, this program integrates both. Therapeutic bodywork alongside ice bath. Pranayama alongside nervous system science. Ancient sound healing alongside evidence-informed breathwork. This is the core of Soma Cove: Ancient Wisdom meets Modern Recovery.
This program is designed for someone who is functioning professionally and outwardly, but running on empty underneath. They are not in crisis. They are in depletion.
- Professionals carrying sustained, unresolved work stress
- People experiencing disrupted sleep, reduced energy, or persistent disconnection
- Those who have tried yoga or meditation casually but never in a supported, structured context
- Anyone coming off an intense season: a demanding project, a difficult period personally, or a major transition
- First-time retreat guests who want structure, guidance, and a clear outcome
No prior yoga or meditation experience is required. The program meets every guest exactly where they are.
What to expect?
This program follows a deliberate daily rhythm across six days. Each day is designed with intention, not to fill time, but to move guests through a specific phase of their inner journey.
Mornings begin with a 90-minute yoga class, each session chosen deliberately for its place in the program arc: Hatha Flow, Somatic Movement, Slow Flow, or Yin. This is followed by brunch, then a structured workshop building the guest’s understanding of stress and the tools to manage it.
Free time in the middle of the day is intentional: the nervous system needs space to integrate. Soma Cove therapies can also be booked during this window. The evening class moves into restorative and meditative practices, followed by a dedicated Soma Cove therapy slot for Abhyanga, Shirodhara, sauna, and guided ice bath sessions.
Every guest receives a pre-arrival questionnaire and a personal intake conversation on Day 1. The program closes on Day 6 with the presentation of a Personal Practice Plan, individually designed for each guest.
This is a structured therapeutic program. It is immersive, progressive, and deliberately designed.
What’s Covered and What’s Not
Each element of the program is designed to balance connection, relaxation, and meaningful shared experiences.
- 5 nights accommodation at Nalanda Retreat
- Two meals per day: Brunch and Dinner (Ayurvedic-informed menu)
- Pre-arrival questionnaire and personal intake conversation on Day 1
- 2 included Soma Cove therapy sessions: Abhyanga on Day 2, Shirodhara on Day 4
- Daily 90-minute morning yoga class
- 5 structured educational workshops (2 hours each)
- Guided ice bath sessions on Days 2 and 4
- Guided sauna protocol on Day 3
- Daily evening practices: restorative yoga, meditation, sound healing, Yoga Nidra
- Personal Practice Plan individually designed and presented on Day 6
- Flights and airport transfers
- Visa and travel insurance
- Additional Soma Cove therapy sessions beyond the 2 included
- Private yoga or one-on-one sessions beyond the intake conversation
- Laundry services
- Food and beverages beyond the included meals
- Personal expenses
- Room upgrades or additional nights
Benefits of the Stress Management Through Yoga & Meditation Program
Nervous systems reset
Nervous systems reset
Personalised experience
Personalised experience
Deep therapeutic touch
Deep therapeutic touch
Applied education
Applied education
Modern recovery tools
Modern recovery tools
A practice to take home
A practice to take home
Duration & Location
A Beachside Sanctuary in Goa to Reset, Realign & Restore
Set along the quiet northern shores of Mandrem Beach, Nalanda Retreat offers a peaceful coastal sanctuary ideal for a yoga retreat in North Goa and holistic wellness experience in India.
The environment supports both movement and stillness, allowing you to move between structured classes and moments of rest with ease.
Program Schedule
Morning
Midday
Afternoon
Evening
NIGHT
Free time
Accommodation
Book a room of your choice. Limited spots available.
Beachside Classic
From €133 - €164 per person
Coastal simplicity just steps from the beach.
* Prices vary by occupancy and season.
* Private upgrade Available
Beachside Heritage Rooms
40 Sqm
upto 3 Guests
2 Bed
A Room with Timeless Elegance
At Nalanda, we believe that heritage and comfort together create the perfect setting for rest and renewal. Our Beachside Heritage Rooms offer a warm, character-rich stay where traditional aesthetics meet modern ease. Nestled close to the shore, these rooms are ideal for guests seeking a peaceful retreat within a luxury wellness resort in Goa, or an immersive yoga and meditation experience by the sea.
Surrounded by lush tropical greenery and swaying palms, each room features handcrafted interiors, wooden accents, rich fabrics, and soft lighting that create a cosy, grounded atmosphere. Expansive windows and select balconies invite in natural light, while pool-facing views add to the sense of calm. A comfortable king bed, an additional small bed, a private en-suite bathroom, and air conditioning ensure a deeply restorative stay.
Staying in these heritage-inspired rooms means slowing down and fully immersing yourself in the essence of a wellness retreat. Whether you are here for a spiritual retreat, mindful living experience, or simply time to rest, these rooms provide the space to reconnect, recharge, and breathe with ease.
Distance from the Beach: ~50-100 meters
Amenities
Coffee & Tea Maker
Coffee & Tea Maker
WiFi
WiFi
Air conditioning
Air conditioning
Shower
Shower
Private Pool
Private Pool
Queen and single Bed
Queen and single Bed
Private en-suite bathroom
Private en-suite bathroom
Iron*
Iron*
Electric hot water kettle
Electric hot water kettle
Natural mosquito repellent*
Natural mosquito repellent*
Incense sticks*
Incense sticks*
Towel, Soap, Shower Gel, Shampoo & Conditioner, Handwash
Towel, Soap, Shower Gel, Shampoo & Conditioner, Handwash
Fan
Fan
Pool-facing views
Pool-facing views
Gallery
Beachside Heritage
From €138 - €172 per person
Steps from the sea for slow mornings.
* Prices vary by occupancy and season.
* Private upgrade Available
Hillside Heritage Rooms
40 Sqm
2 Guests
1 Bed
A Space Rooted in Comfort & Tradition
Wake up to the gentle rhythm of nature in the Hillside Heritage Rooms at Nalanda, where handcrafted woodwork, soft natural hues, and spacious interiors create a calm and grounding environment. Just steps from Mandrem Beach, these rooms are thoughtfully designed for yoga retreats, Ayurveda programs, and mindful stays, offering heritage-inspired elegance within one of the best beachside resorts in North Goa.
Each room showcases Rajasthani craftsmanship, with intricate woodwork, rich textiles, and traditional detailing that bring warmth and authenticity. Expansive windows welcome fresh air and natural light, while the private outdoor seating area provides a space for morning meditation, quiet reflection, or herbal tea between yoga sessions. The serene setting enhances your experience at a luxury wellness retreat in Goa, offering an ideal environment for self-care and rejuvenation. Thoughtfully curated to complement a yoga retreat in Goa, these rooms provide the perfect blend of cultural charm and modern comfort.
Designed for deep relaxation and well-being, these rooms include a plush double bed for restful sleep, an ensuite bathroom with a soaking bathtub, and modern amenities that blend seamlessly with heritage aesthetics. Whether attending an Ayurveda retreat in Goa, a structured wellness program, or a yoga holiday, this space is tailored for renewal and balance.
Guests also have access to shared wellness spaces, including a tranquil pool for gentle movement, lush gardens for walking meditations, and peaceful communal areas for journaling or quiet contemplation. As part of one of the best resorts offering wellness retreats in Goa, these rooms provide a space to unwind, connect, and fully immerse in your wellness journey.
Amenities
Coffee & Tea Maker
Coffee & Tea Maker
WiFi
WiFi
Fan
Fan
Shower
Shower
Private Pool
Private Pool
Double Bed
Double Bed
Private Bathroom
Private Bathroom
Iron
Iron
Electric hot water kettle
Electric hot water kettle
Natural mosquito repellent
Natural mosquito repellent
Incense sticks
Incense sticks
Towels, Bathrobe, Slippers & Hairdryer
Towels, Bathrobe, Slippers & Hairdryer
Gallery
Hillside Royal Suite
From €138 - €172 per person
Refined privacy with expansive space.
* Prices vary by occupancy and season.
* Private upgrade Available
Shared Rooms
40 Sqm
2 Guests
2 Beds
A Room with Timeless Elegance
At Nalanda, we believe that heritage and comfort create the perfect setting for rest and renewal. Our Rooms provide a restorative stay in our wellness resort in Goa, where heritage elegance and modern comfort come together for a truly rejuvenating experience. Nestled near the shore, these rooms are ideal for those seeking a peaceful retreat at a luxury wellness retreat in Goa, or an immersive yoga experience by the sea.
Set amidst lush tropical greenery and swaying palms, each room features handcrafted interiors, rich fabrics, and wooden accents. Thoughtfully designed with expansive windows and airy balconies, they invite in natural light and fresh ocean breeze. A comfortable double bed, a sofa bed, a private bathroom, and air conditioning ensure a restorative and peaceful stay—an essential part of any Goa retreat, wellness or training journey.
Staying in these heritage-inspired rooms means immersing in the essence of a wellness retreat in Goa. Unwind in your private outdoor seating area, overlooking a serene pool, perfect for morning meditation, a quiet read, or simply soaking in the tranquility. Whether you are here for a spiritual retreat, a yoga escape, or a relaxing getaway, these rooms provide the perfect setting to restore, recharge, and reconnect.
As part of one of the best wellness retreats in Goa, our Rooms are designed for those who appreciate heritage aesthetics, modern luxury, and the effortless rhythm of coastal living.
Amenities
Coffee & Tea Maker
Coffee & Tea Maker
WiFi
WiFi
Fan
Fan
Shower
Shower
Private Pool
Private Pool
Double Bed
Double Bed
Private Bathroom
Private Bathroom
Iron
Iron
Electric hot water kettle
Electric hot water kettle
Natural mosquito repellent
Natural mosquito repellent
Incense sticks
Incense sticks
Towels, Bathrobe, Slippers & Hairdryer
Towels, Bathrobe, Slippers & Hairdryer
Gallery
The Teachers of Nalanda
The resident teachers at Nalanda guide the daily rhythm of practice through yoga, breathwork, meditation, and mindful movement.
Frequently Asked Questions
What is this program?
A structured 5-night, 6-day stress management program at Nalanda Retreat, Mandrem Beach, combining daily yoga, five educational workshops, two Ayurvedic therapy sessions, sauna, guided ice bath, sound healing, and evening practices into a progressive therapeutic arc. Every guest leaves with a Personal Practice Plan.
Do I need yoga or meditation experience?
Not at all. The program is open to complete beginners and experienced practitioners alike. All practices are accessible and guided thoroughly throughout.
Is this a yoga retreat or a wellness program?
It is a structured wellness program that uses yoga and meditation as core tools. It has a defined therapeutic arc across six days, an Ayurvedic therapy component, educational workshops grounded in nervous system science, and a personalised outcome in the Personal Practice Plan.
What does the Personal Practice Plan include?
A beautifully designed, individually prepared one-page document created for each guest based on their intake conversation, their response to the week’s practices, and their personal goals. It includes a morning ritual, a stress response tool for acute moments, and a weekly practice framework.
Are the Soma Cove therapy sessions included?
Yes. Two full sessions, Abhyanga on Day 2 and Shirodhara on Day 4, are included in the program fee. Additional Soma Cove sessions can be booked separately during free time or the 5:30 to 7:00 PM therapy slot.
What is the ice bath experience like?
The sessions are guided carefully and are never about endurance or performance. Day 2 is an introduction: 2 to 4 minutes with full breathwork preparation. Day 4 is a refined protocol with deeper breathwork integration. Cold exposure is framed throughout as a tool for nervous system resilience.
What meals are included?
A nourishing Ayurvedic-informed brunch and a communal dinner are included daily. All meals at Nalanda are plant-based and gluten-free.
Can I come alone?
Absolutely. The program is well-suited to solo guests and many find the group dynamic, carefully curated at a maximum of 10 to 12 participants, one of the most meaningful parts of the experience.
What is the cancellation policy?
Over 60 days before arrival: full refund minus transaction fees. 30 to 60 days: 50 percent refund. Under 30 days or no show: no refund. Rescheduling is available subject to availability.
Where is Nalanda Retreat?
On Mandrem Beach, North Goa. One of the quietest stretches of coastline in Goa, accessible from Goa International Airport in approximately 60 to 75 minutes.
