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Yoga & Wellness Travel

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Top 10 Best Yoga Retreats in the USA (2024)

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Looking for the best yoga retreats in the USA? Check out my top picks for the best yoga resorts in the USA to relax, unwind, and get away from it all!

With 50 different states, each featuring its own unique history, climate, food styles, and scenic views, the United States is one of the best places in the world to plan your next yoga retreat.

Whether you already live in the US and are looking to travel within the country, or plan to visit from Canada or another country and want to see what America has to offer, there truly is something for everyone.

In a hurry? Click here to see my favorite USA yoga retreat now!

Your USA Yoga Retreat Essentials:

• Wander: A Mindful Travel Journal
• The Absolute 8 Best Travel Yoga Mats
• Top 10 Best Yoga Shoes for Travel & Outdoors
• 10 Best Travel Yoga Pants: Versatile, Comfy, & Stylish
• 11 Best Organic Yoga Clothes for Travel or the Studio

Table of Contents

Best Places to Do a Yoga Retreat in the United States

As I mentioned above, one of the things that makes the United States the ideal setting for a yoga retreat is that there truly is something for everyone here.

Whether you’re looking for a peaceful country location away from all the hustle and bustle of the daily grind, want to find a beach location where you can spend time in the sea and sand, or would prefer to visit one of the great and busy cities in the United States, you’ll find that the options abound.

While you can find yoga retreats in every or nearly every state, some locations are more popular choices for a yoga retreat. California , Florida , Hawaii , New York , Arizona , and Colorado yoga retreats are among the most popular options.

You can even find yoga retreats that take place at some of the great National Parks in the United States.

How to Choose the Best Yoga Retreat in the US for You

With all the US yoga retreats to choose from, it can feel overwhelming trying to pick just one. To help select the retreat that is the best fit for you, there are a few different items to consider.

I’ll go through these considerations in the next few sections to help make it easier for you to decide on the right retreat to match your needs and preferences.

The first thing you need to pay attention to is the level of each retreat to make sure that it matches your current skill/experience level.

While many retreats are designed for beginners through more experienced yoga practitioners, some are more specifically geared at just one or two specific levels.

If you have a preference about which yoga style you’d like to practice, then that is another key detail to look for.

Most retreats focus on just one or two different styles, but some retreats may expose you to a wider range of yoga styles.

Type of Retreat

Looking at the type of each retreat and its description is so important.

Some of the different retreat types include spiritual retreats, detox retreats, relaxing retreats, and active/adventure retreats. There are also yoga retreats designed especially for singles, couples, families, or women.

Consider your goals for the retreat to help you make the best decision.

Are you looking to relax, unwind, and recenter yourself? Do you want to stay moving and participate in hikes and other adventures? Or are you looking to detox your body of the physical and mental stress, along with other toxicities?

Are you traveling solo and willing to make some new travel friends or meet other single people like you? Or would you feel more comfortable on a women-only yoga retreat?

Are you looking for yoga retreats on the beach or in the mountains? Do you prefer city yoga retreats or maybe dream of going on a desert yoga retreat?

Yoga retreats in the United States take place all over the country, so the options are endless!

Before looking too closely at any specific retreat, consider if there is a specific state or region of the country that you’d like to visit.

If you are planning on extending your stay before or after the retreat, you may want to do some additional research to make sure there are places to stay and things to do nearby.

Other Activities

Many of the yoga retreats you’ll read about below offer the opportunity to engage in different activities. These may include hiking , horseback riding, excursions to the beach, cultural tours, and more.

Again, you’ll want to think about your goals for the retreat and decide whether you are looking to fill your days with outings and excursions in addition to yoga classes, or if you’ll want your downtime to be spent relaxing and reflecting in peace and quiet.

Yoga retreats in US can vary quite a bit in price, from budget to luxury yoga holidays. So, you’ll want to start by determining your budget for the retreat.

Don’t forget to also factor in the cost of getting there and any additional lodging costs if you plan to extend your stay.

Best Yoga Retreats in the USA

Yoga & hiking retreat in zion and bryce canyon national parks, utah.

Image courtesy of Walker Wellness Retreat on BookYogaRetreats

Yoga Styles: Vinyasa and Restorative

Skill Levels: All

Duration: 5 days

Meals Included: Daily breakfast, lunch, dinner, and snacks

Nearby Airport: Salt Lake City International Airport

Airport Transfer Included: Yes

If you’re looking for one of the best retreats in USA, look no further than this five-day retreat . Surround yourself with the beauty of Zion and Bryce Canyon National Parks to enjoy the peace and beauty of nature as you recenter yourself.

During this Utah yoga retreat, you’ll participate in daily yoga classes and learn how to give your mind, body, and soul the care and attention they deserve.

You’ll also enjoy scenic hikes in Bryce Canyon National Park and Zion National Park.

In the evenings, have dinner with your group and then retreat to your luxurious cabin with the option of a private bedroom.

Click here for more info and booking.

Yoga, Meditation, & Wellness Holiday in Kingfield, Maine

Yoga Styles: Hatha, Restorative

Duration: 4 days

Meals Included: Daily breakfast, brunch, lunch, and dinner

Nearby Airport: Portland International Jetport

Airport Transfer Included: Available for an additional $199 per person

Individuals of all skill and comfort levels are welcomed to this four-day yoga retreat in Maine.

Each day, you’ll participate in three yoga classes, along with meditation sessions and Pranayama and Mindful Nourishment lessons.

This retreat is located in Kingfield, Maine, along the Carrabassett River. This picturesque village is considered the most beautiful ski town east of Aspen.

Throughout your stay, you’ll also participate in numerous outdoor and cultural activities to let you take in all that is around you, including hiking, Nordic ice-bathing, or cider and wine tasting.

Personal Yoga Retreat in Santa Barbara, California

Yoga Styles: Hatha, Iyengar, Kundalini, Power, Vinyasa, Yin, Restorative, and Therapeutic

Meals Included: No

Nearby Airport: Santa Barbara Airport

Airport Transfer Included: No

This five-day yoga retreat in California really offers the flexibility to help you unwind, relax, and rediscover yourself in the way that works best for you.

Each day, you’ll enjoy ample free time to spend how you see fit. If you desire, you can simply spend your time in the quaint apartment where you’ll be staying and whip up a healthy meal or snack to eat.

On the other hand, if you’re up for more of an adventure, head down to the beach, wander around the town, or even take in a concert or movie.

Outside of your free time, you’ll also participate in a number of guided and group activities at the yoga studio. These include daily yoga classes where you’ll practice a range of yoga styles, massages, acupuncture sessions, access to the sauna, and more.

Or find more yoga retreats in California .

Nature Wellness & Adventure Retreat in Page, Arizona

Yoga Styles: Restorative

Skill Levels: Beginner and intermediate

Meals Included: Daily vegetarian or vegan breakfast, lunch, dinner, snacks, and drinks

Nearby Airport: Page Municipal Airport

If you’re searching for the best retreats in the US, this Arizona yoga retreat is a top choice to consider.

The retreat is geared towards helping you rebalance after all the stressors of living through a global pandemic. It aims to help you recenter yourself, increase your self-love, and find healing through nature.

In addition to the daily yoga and meditation classes, your stay will include wellness and cooking workshops, mindful walks around the area, a hike in Slot Canyon, and kayaking in Lake Powell.

Or see more yoga retreats in Arizona .

Awake Goddess Untamed Yoga Retreat in Kealakekua, Hawaii

Image courtesy of Gingerhill Farm on BookYogaRetreats

Yoga Styles: Hatha

Meals Included: Daily farm-to-fork breakfast, lunch, and dinner

Nearby Airport: Kona International Airport at Keāhole

Airport Transfer Included: Available for an additional $60 per person

This 5-day women-only holiday in Kealakekua is one of the top yoga retreats in Hawaii. Yoga is rejuvenating anywhere, but there is something extra special about attending a retreat on a tropical island.

You’ll stay at Gingerhill Farm, where you’ll participate in daily yoga classes along with workout and meditation sessions, ecstatic dance, and goddess circles.

Some of the other optional activities include swimming in the ocean, taking gardening lessons, helping to cook a farm-to-fork meal, and creativity and sensuality workshops.

Or check out the best yoga retreats in Hawaii .

Healing Retreat for Solo Travelers in Hudson Valley, New York

Image courtesy of The iHart Lens on BookYogaRetreats

Yoga Styles: Nidra

Meals Included: Two daily vegetarian meals

Nearby Airport: Steward International Airport

Airport Transfer Included: No, but available for $250 per person

Among all the different yoga retreats in New York, I think you’ll enjoy this five-day solo traveler’s healing retreat in Dutchess County.

This retreat is led by Sara Hart, an artist and founder of the iHART Lens, and Drew Campbell, the founder of Artemis Audio. They are both experienced teachers who incorporate art, sound healing, and Reiki into the yoga experience.

Every day, you’ll participate in guided meditation and yoga immersions. You’ll also receive ample time to relax and enjoy nature or reflect on various art pieces.

Additionally, time is also allotted for walking meditations, cultural tours, and exploring local historical landmarks.

Or find more yoga retreats in New York .

Unwind and Rewild Women’s Wellness Retreat in Sedona, Arizona

Image courtesy of Retreats and More on BookYogaRetreats

Yoga Styles: Hatha, Vinyasa, Yin, Acro, Chakra

Nearby Airport: Phoenix Sky Harbor International Airport

Interested to learn more about yoga retreats in Sedona, Arizona? This women’s wellness retreat  may be just what the doctor ordered.

The retreat is designed to help attendees “rewild,” which means returning to a more natural state and undoing/unlearning domestication.

The host of this retreat encourages women to attend with close friends to get the most out of it, though individuals are always welcome to attend by themselves.

Besides daily yoga and meditation, some of the different experiences include a sound healing session, medicinal herb and wellness workshops, guided hiking tours to Vortexes and Oak Creek, and a fire ceremony.

Women’s Embody Meditation & Yoga Retreat in Moffat, Colorado

Image courtesy of Boulder Nutrition on BookYogaRetreats

Duration: 3 days

Meals Included: 3 daily meals

Nearby Airport: Denver International Airport

This three-day meditation and yoga retreat in Colorado takes place along the waters of the Sangre de Cristo Mountains, which are known for their healing properties.

This is the ideal backdrop for the retreat, where you’ll engage in daily yoga sessions, meditation, workshops, hiking excursions, and, of course, soaking in the healing power of the waters.

Digital Detox Yoga Retreat in San Diego, California

Meals Included: Daily brunch, dinner, and snacks

Nearby Airport: San Diego International Airport

If you’ve been searching for the best yoga retreats in California, I think you may find this 4-day digital detox retreat to be just what your mind, body, and soul need.

During 4 days of no phones or Internet, the retreat aims to help participants learn to live in the present moment.

Through daily yoga meditation, breathwork, and fitness classes, as well as mindset workshops, you’ll learn how to improve your overall outlook on life.

During your time at the retreat, you’ll also experience cold plunges and an optional SUP yoga session.

Women’s Yoga & Wellness Retreat in Tybee Island, Georgia

Meals Included: 3 breakfasts, 2 lunches, and 3 dinners

Nearby Airport: Savannah/Hilton Head International Airport

This four-day women’s yoga retreat in Tybee Island is another of the top USA yoga retreats for you to consider.

The retreat takes place on the gorgeous Tybee Island, where you’ll be able to take in the scenic beach views and the local area.

Some of the highlights of this yoga retreat in Georgia include the four curated yoga classes, singing bowl meditation, energy and art workshops, and the “Find Your Fire” workshop.

When it comes to picking the ideal location for a yoga retreat, there is an abundance of options in the United States. From pure relaxation to hiking and adventure, there is truly something for everyone here.

Which one of these top yoga retreats in the USA sounds like the perfect fit for you?

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Attending a Yoga Retreat in the USA? Don’t Forget Travel Insurance!

As with any other kind of physical activity, joining a yoga retreat is not without its risks. While yoga is generally safe, accidents and injuries can happen anywhere and, if you’re anything like me, you’ll want to be prepared for the worst, especially when you’re in a foreign country.

That’s why travel insurance is so important and you should never leave home without it! I use and recommend  SafetyWing travel medical insurance  for travelers, remote workers, and nomads.

They cover overseas medical assistance in case of accident or illness, a wide range of sports and activities including yoga, travel delay or interruption, lost checked luggage, emergency medical or political evacuation, natural disasters, and personal liability, at very competitive prices.

You can subscribe online here  for a minimum of 5 days to a maximum of 364 days, or opt for a monthly subscription instead.

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About Vanda

I'm a Portuguese journalist and certified yoga teacher born in the Azores but Lisboner at heart. After 10 years as an expat in Switzerland, I now travel the world full-time as a digital nomad, with 27 countries and 5 continents under my belt and counting. I share wellness and yoga-friendly travel advice based on my own experience and knowledge.

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Introduction to Vinyasa Yoga

This popular style, also called vinyasa flow, links movement and breath

Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes.

Sara Clark is an EYT 500-hour certified Vinyasa yoga and mindfulness teacher, lululemon Global Yoga Ambassador, model, and writer.

What Is Vinyasa Yoga?

Benefits of vinyasa yoga.

• What to Expect

Going Through Your Vinyasa

• Beginner's Version

Advanced Version

Is vinyasa yoga for you.

Vinyasa yoga, also called "flow" because of the smooth way the poses run together, is one of the most popular contemporary styles of yoga . It's a broad classification that encompasses many different types of yoga, including Ashtanga and power yoga . Here is what you need to know about vinyasa yoga.

Vinyasa stands in opposition to hatha . Hatha classes focus on one pose at a time, with rest in between. In contrast, flow classes string poses together to make a sequence. Due to vinyasa's more active nature, you should ideally be wearing clothes that move with you in lightweight, sweat-wicking material— Gymshark's Elevate Collection is a good option. A sports bra for yoga will also provide the right amount of support to carry you through flow of your poses.

The sequence may be fixed, as in Ashtanga, in which the poses are always done in the same order. But most of the time, vinyasa teachers have the discretion to arrange the progression of poses in their own ways.

Watch Now: How to Connect Vinyasa Poses Into a Flow

In vinyasa yoga, each movement is synchronized with a breath . The breath is given primacy, acting as an anchor as you move from one pose to the next.

A cat-cow stretch is an example of a very simple vinyasa. The spine is arched on an inhale and rounded on an exhale. A sun salutation sequence is a more complex vinyasa. Each movement in the series is cued by an inhalation or an exhalation of the breath.

The literal translation of vinyasa from Sanskrit is "connection," according to Ellen Stansell, PhD, RYT, and scholar of yogic literature. In terms of yoga asana , we can interpret this as a connection between movement and breath or as the connection between poses in a flowing sequence.

Vinyasa yoga is excellent for your health. Not only does it keep you active, but it reduces stress, is accessible for many fitness levels, and improves heart health.

Research shows that vinyasa yoga reduces arterial stiffness that occurs with age, a significant factor in improving heart health and reducing risks of high blood pressure. Vinyasa yoga also helps lower blood sugar and cholesterol levels and improves mood.

Vinyasa yoga has also been shown to improve positive emotional ratings over negative ones. This measure demonstrates the ability of Vinyasa yoga to reduce risks of anxiety and depression. Further research shows vinyasa yoga helps people relax and increases their ability to handle stress.

What to Expect From Vinyasa Yoga

Vinyasa yoga allows for a lot of variety but will almost always include sun salutations. Expect to move from pose to pose.

Whether the class is fast or slow, includes advanced poses , or is alignment -oriented will depend on the individual teacher and the particular style in which they are trained. Some classes include warm-up stretches, while others launch straight into standing poses.

Some popular yoga styles fall under the vinyasa umbrella, including Jivamukti, CorePower , Baptiste Power Vinyasa , and Modo . If a class is identified as vinyasa yoga, it may use aspects of several different traditions.

The one thing you can be sure of is the flow between poses. The rest is up to the teacher, but you can expect to go through any combination of the poses below.

Verywell / Ben Goldstein

When vinyasa is used as a noun, it describes a series of three poses as part of a sun salutation sequence. When teachers say, "Go through the vinyasa at your own pace," they mean to do a  plank ,  chaturanga , and  upward facing dog  (or their equivalent variations), using your breath to measure when to move on to the next pose.

If you start to get tired and this affects the quality of your poses, it's very acceptable to skip the vinyasa and wait for the class in  downward facing dog . You can do a beginner or advanced version of the vinyasa.

Beginner's Version

• Begin in a plank position. This is usually arrived at by stepping or jumping back from the front of your yoga mat . If plank is too much for you, you can always drop your knees to the floor.
• Keep shoulders stacked over wrists and hips in line with shoulders.
• Lengthen forward through the crown of your head and out through your heels.

Lower to Knees, Chest, and Chin

• Exhale to lower your knees, chest, and chin to your mat.
• Keep your butt high in the air and your elbows point straight back along your sides.

This pose is a good warm-up for backbends and helps you develop arm strength.​ Just be sure to use the proper form .

• Inhale and slide forward to a low Cobra Pose .
• Refrain from moving your arms. As you lower your hips to the floor, your chest will come forward and lift up off the ground.​
• Try to make this lift come from the strength of your back, not pushing down into your hands.
• Keep little to no weight in your hands while you anchor your pelvis and the tops of your feet to the mat.

Downward Facing Dog

• Exhale and curl your toes under as you straighten your arms to push back to  Downward Facing Dog .
• Come through all fours or a  Child's Pose  in transition if you want to. In Downward Facing Dog, your hands are shoulder-width apart and your feet are hip-width apart.
• Keep your spine long; press sit bones towards sky and heels towards floor.

Now let's take a look at the advanced version, which also begins with plank pose. During a sun salutation flow, seasoned practitioners will sometimes jump back from  utanasana  straight into chaturanga. In that case, skip the plank pose. To prepare to lower from plank, shift forward onto your tiptoes.

Chaturanga Dandasana

• Exhale and bend your elbows straight back to lower to Chaturanga Dandasana. Your body is in one straight line and your shoulders should be no lower than your elbows.
• Try not to rush on to the next pose.
• Use your leg strength: Press the backs of your knees toward the sky and press into the balls of your feet to help engage the leg muscles.

Upward Facing Dog

• Inhale and straighten your arms, drop your hips, and roll over the toes to the tops of your feet into Upward Facing Dog. You can flip the feet one at a time if that works better for you.
• Press into your hands and feet to keep your thighs lifted off the floor.
• Keep your shoulders moving away from your ears.
• Exhale, roll over the toes and shift your hips up and back to Downward Facing Dog.
• Take several deep breaths before moving on.

Do the version of the vinyasa that you are most comfortable with. Even if you have a very competent chaturanga, it's nice to warm up with a few rounds of Knees, Chest, Chin at the beginning of class.

Some flow classes have a lot of vinyasas. If you get tired and your form starts to slip, go back to the beginners' version or skip the vinyasa altogether. You can stay in plank or downward facing dog while you wait. Chaturanga is a tricky pose , and injuries are more likely to happen when you're tired, so play it safe.

Vinyasa yoga's strength is in its diversity. This style is worth a try if you appreciate having things a little loose and unpredictable and like to keep moving.

In most cases, there is no single philosophy, rulebook, or sequence that teachers must follow, so there is a lot of room for individual personalities and quirks to come through. This makes it essential to find a teacher you enjoy and can relate to. If your first flow class doesn't rock your world, keep trying different teachers until you find one that's a better fit.

A Word From Verywell

Vinyasa yoga is an excellent way to unwind, keep active, and improve your health. Starting with a beginner flow will help you learn the principles and basics of this popular yoga style.

Go at your own pace and don't ever push into pain. For more instruction, consider attending some Vinyasa yoga classes or try an online class.

Mróz A, Buśko K, Wit B. Changes in physiological and biomechanical variables in women practicing the Power Yoga system .  Biomedical Human Kinetics . 2012;4(2012):61-65. doi:10.2478/v10101-012-0011-3

Huang F-J, Chien D-K, Chung U-L. Effects of Hatha yoga on stress in middle-aged women .  J Nurs Res . 2013;21(1):59-66. doi:10.1097/jnr.0b013e3182829d6d

Jeter PE, Moonaz SH, Bittner AK, Dagnelie G. Ashtanga-based yoga therapy increases the sensory contribution to postural stability in visually-impaired persons at risk for falls as measured by the wii balance board: a pilot randomized controlled trial .  PLOS ONE . 2015;10(6):e0129646. doi:10.1371/journal.pone.0129646

Huberty JL, Matthews JL, Toledo M, et al. Vinyasa flow: metabolic cost and validation of hip- and wrist-worn wearable sensors .  Journal for the Measurement of Physical Behaviour . 2018;1(4):174-180. doi:10.1123/jmpb.2017-0010

Mullerpatan R, Agarwal B, Shetty T. Exploration of muscle activity using surface electromyography while performing surya namaskar .  Int J Yoga . 2020;13(2):137. doi:10.4103/ijoy.IJOY_72_19

Piña AA, Shadiow J, Tobi Fadeyi A, Chavez A, Hunter SD. The acute effects of vinyasa flow yoga on vascular function, lipid and glucose concentrations, and mood . Complementary Therapies in Medicine . 2021;56:102585. doi:10.1016/j.ctim.2020.102585

Gaskins R, Jennings E, Thind H, Becker B, Bock B. Acute and cumulative effects of vinyasa yoga on affect and stress among college students participating in an eight-week yoga program: a pilot study . International Journal of Yoga Therapy. 2014;24(1):63-70. doi:10.17761/IJYT.24.1.L8466H29060X13VQ

Tay, Kimberly & Baldwin, Ann. (2015). Effects of breathing practice in Vinyasa yoga on heart rate variability in university students- a pilot study. Journal of Yoga & Physical Therapy . 05. doi:10.4172/2157-7595.1000214. 

Cramer H, Ostermann T, Dobos G. Injuries and other adverse events associated with yoga practice: A systematic review of epidemiological studies .  Journal of Science and Medicine in Sport . 2018;21(2):147-154. doi:10.1016/j.jsams.2017.08.026

By Ann Pizer, RYT Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes.

What To Know About Vinyasa Yoga - The Ultimate Beginner's Guide

The mind-body benefits, eight poses to know, and the best IRL and virtual classes to try.

For those who are looking to get their heart rate up during yoga, some versions will move quicker than others, but it’s easy to modify the go-to poses when you’re just starting out. However, don’t read “easy to modify” as “easy.” The practice can be plenty athletic—chaturanga is no joke for those triceps.

Vinyasa yoga boasts more variety than other practices, too. There are baseline moves you’ll encounter in most classes with some repetition of postures. But if you’re quickly bored by yoga styles with a monotonous routine, rest assured that Vinyasa mixes it up. Keep reading for a complete beginner’s guide, with an expert breakdown of eight basic moves.

What is Vinyasa yoga?

“Vinyasa yoga is a physical practice of yoga that focuses on linking yoga poses, or asanas, together in a fluid, smooth way,” explains Dani Schenone, a registered yoga teacher and holistic wellness specialist at Mindbody . “Think of Vinyasa as rhythmic, repetitive yoga that links breath to movement.”

There are key differences between Vinyasa practice and other types of yoga. “While Hatha yoga focuses on holding an asana for several moments, Vinyasa yoga is more fast-paced,” Schenone says. Iyengar has you settle into therapeutic poses whereas Vinyasa yoga encourages meditative movement.

There’s no one set temperature for practicing Vinyasa yoga as there is with other styles—you can find outdoor options as well as studios with AC or heat. “In a heated room, one’s internal heat will build much more quickly,” Schenone notes. But no matter your preference, you’ll build stamina in each one over time due to it being “an invigorating practice.”

The Benefits Of Vinyasa Yoga

The benefits of Vinyasa yoga are both mental and physical. “It’s more fast-paced than other types of yoga, making it exceptional for those who want to utilize it as a way to increase cardiovascular health and build endurance,” Schenone explains. That said, there are always ways to modify if you haven’t worked up to a swift tempo—many studios and fitness apps offer simplified and slowed-down beginner classes, too. You’ll also increase your flexibility and even build some strength with dedication.

.css-1cugboc{margin:0rem;font-size:2.125rem;line-height:1.2;font-family:Domaine,Domaine-roboto,Domaine-local,Georgia,Times,Serif;color:#f7623b;font-weight:bold;}.css-1cugboc em,.css-1cugboc i{font-style:italic;font-family:inherit;}.css-1cugboc b,.css-1cugboc strong{font-family:inherit;font-weight:bold;} “Think of Vinyasa as rhythmic, repetitive yoga that links breath to movement.” —Dani Schenone

As a meditative approach to movement, Vinyasa also helps to get you out of your mind and into your body to find presence, says Schenone. While you may not feel so right away, your mental agility will evolve over time. Vinyasa practice encourages you to come back to the present moment, according to Schenone.

8 Key Vinyasa Yoga Poses

Ready to try your hand at Vinyasa yoga? Here’s a breakdown of eight common moves for kickstarting your practice:

Downward-Facing Dog

How to: From a tabletop position, curl your toes into the mat and lengthen your legs, lifting your hips to the sky.

Beginner modification: Bend your knees.

Upward Facing Dog

How to: Begin by lying facedown on the mat with your legs extended straight behind your body. Place your palms on the mat next to your shoulders. Then, extend your arms straight to lift your upper body while simultaneously and gently arching your back and lifting your thighs and shins off of the floor.

Beginner modification: Keep your hips on the floor.

How to: Stand tall with your feet at a hip-width distance. Bend into your knees and sink your hips. Tilt the bottom of your pelvis upward. Elongate the back of your neck as you look four feet in front of you to the ground. Lift your hands up to the sky, keeping the ribs knitted together.

Beginner modification: Place your hands in Anjali mudra (aka prayer hands) at the heart center.

How to: Stand tall with your feet at a hip-width distance. Step your left foot behind you, keeping the toes facing toward the long side of the mat. The front foot will stay planted forward. Think front heel to back arch alignment. Bend deeply into your front knee. Lift your arms out to a “T,” keeping your low belly engaged. Switch sides and repeat.

Beginner modification: Shorten your stance; place your hands at Anjali mudra, at the heart center.

How to: From Warrior 2, place your front forearm on your front thigh with your opposite arm to the sky. Stack your top shoulder over your bottom shoulder. Consider hovering your bottom hand over the ground, creating a “T” with your arms. Switch sides and repeat.

Beginner modification: Shorten your stance; keep your forearm on your thigh.

How to: From a downward-facing dog position, articulate the spine forward until you come into plank. Think of this as one long line from your heels through the crown of your head. Protract the shoulders. Engage the belly.

Beginner modification: Place your knees on the mat.

How to: From a plank position, bend your elbows to 90 degrees. Think of this like a tricep push-up with your elbows held close in toward your sides.

How to: From a plank pose, step your right hand just underneath your face. Tilt your heels to the right and lift your left hand to the sky. Stack your top shoulder over your bottom shoulder and your top hip over your bottom hip. Switch sides and repeat.

Beginner modification: Place your bottom knee on the mat.

Vinyasa Yoga Beginner Tips

Like with anything new, you’ll want to ease into Vinyasa yoga as a beginner. Here, a couple tips for a leg up:

Wear What You Love

Fitted workout clothes are best for monitoring your form in Vinyasa yoga. But Schenone recommends practicing in whatever makes you most comfortable.

Go With Your Own Flow

If you find yourself feeling dizzy, Schenone advises returning to a tabletop position and resting. “Do not push yourself too hard,” she says. “Vinyasa yoga is a long game, and you want to protect the longevity of your practice. Listen to the cues from your body and go at your own pace, even if it isn’t the pace of fellow students or the instructor.”

Classes & Apps

There are so many options when it comes to choosing the right Vinyasa class for you. A few to consider with lots of beginner options:

CorePower Yoga This nationwide chain offers tons of classes that cater to all different skill sets, including beginners. On-demand classes are available, too. The high-quality videos—ranging in length from five minutes to 60, plus breakdowns of various poses—are beautifully filmed in a studio and guided by an instructor with students following along for a community feel.

Obé Fitness The on-demand fitness app is more than aesthetically pleasing; it offers a bunch of well-guided workouts, from HIIT to barre and, of course, yoga. The app focuses on Vinyasa flows and features friendly instructors who expertly lead with encouragement.

Alo Moves In addition to the fashionable activewear, Alo offers yoga classes in studio and via an app for at-home practice. Levels range from beginner to advanced with a tranquil vibe. Mindbody Whether you’re looking for an in-person class or a virtual one, Mindbody helps you find the best class for you out of thousands.

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Vinyasa in Yoga (Definition, Use, History & Tips)

Vinyasa is one of the most common styles of yoga practiced in the West. Vinyasa is a term used to describe continuous or dynamic movements between yoga poses. This flow of movement is excellent for getting your heart rate going and working up a sweat. Vinyasa can also help increase flexibility, strength, stability, calmness, and focus. Even if you do not wish to practice vinyasa yoga, the use and applications of this term are essential to understand as a dedicated practitioner of yoga.

What does vinyasa mean?

The synchronizing of physical movement with your breath in hatha yoga is called vinyasa. This technique allows you to create a deeper absorption of awareness through a rhythmic moving meditation while practicing yoga.

To better understand the Sanskrit word vinyasa, we need to break it down into two parts. The prefix vi can be translated as “in a special way.” The suffix nyasa can be translated as “to place,” or ‘within prescribed parameters.’” Thus vinyasa can be translated as “arranging something in a special way within specific structures .” In hatha yoga , these structures are the inhalations and exhalations of the breath. The special placements are the sequences of individual yoga poses . The classic vinyasa sequence in hatha yoga is the sun salutations . Variations of the sun salutation sequence form the foundation for vinyasa yoga classes.

Vinyasa is used in yoga to denote any of the following:

• Linking a movement to an inhale or exhale of breath;
• A yoga sequence where each movement is linked with the breath;
• A yoga class or style that primarily focuses on a continuous movement with the breath; or
• Setting an intention or goal and taking deliberate and linked steps towards achieving it.

Using vinyasa in asana

Vinyasa supports moving into and out of the yoga poses through connection with muscular breathing mechanisms. An inhalation naturally expands the belly and ribs and, with proper alignment, will lengthen the spine and encourage expansion. An exhalation naturally contracts the abdomen and torso and encourages retraction. In general, you inhale when you move into a pose, move against gravity, create upward movements, or arch the spine. You exhale as you move out of a posture, move with gravity, create downward movements, or round the spine.

Vinyasa is best used in warmups and during sun salutation sequences. Some styles of yoga use vinyasa through the entire practice, which can often sacrifice proper alignment in favor of moving quickly and fluidly through poses. However, the repetition of poses and movement with the breath does build familiarity, create mastery, build strength, and increase body heat.

The Power of Sun Salutations

Sun Salutations offer a treasure trove of health and wellness benefits, even for a beginner. Though Sun Salutations are comparatively simple, the benefits remain significant. Discover the reasons to practice this fundamental vinyasa!

Using vinyasa with pranayama

Vinyasa movements are best supported by the ocean sounding breath or Ujjayi Pranayama . This breathing technique slows the breath rate down, increases mental focus, and helps to warm and energize the body. During a Vinyasa class, it is very important to pay close attention to the quality of your breathing . When you feel your breath becomes short, rough, or constrained, it is a signal to slow down and take a break.

Pranayama Breathing Exercises

It is essential to use proper yogic breathing when using vinyasa. Discover all of the many different breathing techniques to incorporate with vinyasa and other types of yoga styles in our Pranayama section.

What does “take a vinyasa” mean?

The phrase “take a vinyasa” or “move through a vinyasa” is a common cue used by yoga instructors in classes. This cue refers to moving through a specific sequence of poses . To do or take a vinyasa is to move through four poses while linking them with your breath:

• Inhale to Plank pose
• Exhale to Chaturanga or Knees Chest Chin pose
• Inhale to Upward-Facing Dog or Cobra pose
• Exhale to Downward-Facing Dog

The “take a vinyasa” cue is usually optional and commonly used throughout a class to maintain a state of flow and to continue to build heat, intensity, and energy. This sequence requires core and upper body strength to safely move through these poses. If you are feeling tired, overwhelmed, or overheated, you are encouraged to opt-out of one or all of these vinyasas and instead move into to Downward Dog or Child’s Pose.

Below is a good tutorial on how to take a vinyasa and how beginner students can modify the sequence:

Styles of vinyasa yoga

Ashtanga was the original style of vinyasa yoga. The newer styles that are considered a type of vinyasa yoga include Baptiste Yoga, Jivamukti, Power Yoga, Viniyoga, and Flow Yoga. Vinyasa yoga can be practiced at any level, but it is usually best suited for those with experience in yoga. The tempo and temperature of a vinyasa class can vary due to the specific style and teacher.

History of Vinyasa Yoga

These newer styles of vinyasa yoga are a less structured offshoot of the Ashtanga Yoga system. Ashtanga Yoga has a strict structure and precise set of rules and was developed in by Sri K. Pattabhi Jois. His teacher, Krishnamacharya , is attributed with being the originator of the Vinyasa concept in yoga. Krishnamacharya’s yoga style was constantly changing as he was a master of adapting yoga to the personality of his students. The yoga Jois learned from Krishnamacharya became his way of teaching all of his students, and he named this style Ashtanga Yoga.

Krishnamacharya used the term vinyasa in a couple of different ways. One was in the general sense of creating an intelligent sequence of steps for approaching a specified yoga pose. Another way he used vinyasa was describing the stage or variation of a pose from a beginner to an advanced mode of execution. Pattabhi Jois used vinyasa in a more specific way to mean the repetitious linking movements between the asanas in a set sequence.

Benefits of Vinyasa Yoga

Vinyasa Yoga is a challenging, strengthening, sweaty, and invigorating practice. The fast-paced flow of asanas builds heat, which helps to detoxify the body, increase bone density, improve cardiovascular health, and boost metabolism. The continual focus on breathing while flowing through the poses boosts respiratory health, calms the mind, and increases focus and concentration.

Vinyasa tips for beginners

At first, the synchronizing of movement with your breath in vinyasa can be a bit challenging and discombobulating. However, once you get the hang of it and establish a rhythm that works for your body, vinyasa can ultimately deepen your focus and awareness. If you are struggling with your breath, know that it is okay to add extra breaths or to slow down and skip some movements to keep up with the flow of the class. Allow yourself to drop into the rhythm and flow of the practice rather than get caught up on specific poses or details.

Prevent Vinyasa Injuries

With mindful attentiveness, we can reduce the risk of strain or injury during faster-paced vinyasa sequences. Discover the three most common vinyasa yoga injuries and the best tips and simple steps to avoid them!

Always remember not to sacrifice proper alignment to quickly move through a sequence. If your alignment awareness is off, supplement with slower and more alignment focused yoga classes.

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9 responses to “vinyasa in yoga (definition, use, history & tips)”.

I understand that you inhale when you move into a pose, move against gravity, create upward movements or arch the spine; you exhale as you move out of a posture, move with gravity, create downward movements or round the spine. But what should one do after moving into a pose and before moving out of the pose? I should hold the breath or can breathy normal and exhale while moving out of the pose. I am not able to get clarity. Please reply. Thanks

When not holding a pose, just breathe normally.

Great article. Very helpful and reliable. Thanks for sharing this and keep up the good work. Very much appreciated

i had to do a paper on it and it helped

Very helpful info…thanks so much!

So, is Vinyasa technically a type of Hatha yoga? Or would it be classified as a type of Raja yoga?

Yes Vinyasa is a type of Hatha yoga.

This article provides a great introduction to the Vinyasa style of yoga practice. I wonder how long it takes for beginners to get comfortable with the breath-movement coordination in Vinyasa yoga?

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Yoga & Meditation

For us, yoga is more than just making shapes with your body. Yoga means to “unite” — to bring to union the body, mind, breath, and spirit. We explore these three elements in our practice through asana (the postures), pranayama (breathwork), and meditation. Whether you are brand new to yoga or are an experienced practitioner, we completely customize the experience for you and/or your group.

Hike to your red rocks classroom with a certified yoga instructor for a yoga practice tailored for you in the beauty of the outdoors with views of iconic vortex sites.  Once at our destination, we will have apx. 75 minutes for our practice with time for either meditation, pranayama (breathwork), or relaxation in sivasana. The structure and style of the class is customizable to suit individual interests and skill levels from beginner to advanced. We will get the body and the breath moving, leaving you feeling rejuvenated and centered.

Outdoor Yoga

Would you like to learn some new skills to take home with you or refine your sadhana (practice for spiritual growth and wellness)? We work with people of all abilities from beginner to advanced practitioners and in a variety of styles such as hatha, vinyasa, yin, kundalini kriya, partner yoga, and more. We will increase movement and release stagnant or stuck energy in the physical and emotional body resulting in overall peace in the mind and relaxation in the body.

Yoga Tours are amongst the red rocks in Sedona and are not facilitated in Coconino National Forest Service. 

If the weather is not ideal for an outdoor yoga session, it is possible to practice indoors at our yoga studio in West Sedona.

Yoga is the teacher of presence through focusing the mind with attention to our breath and intentional movements.

LE YOGA DES PANTHÈRES

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TARIFS / INSCRIPTIONS

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The Best 200-hour Yoga Teacher Training Retreats in the US

No need to venture outside of the United States to find quality Yoga Teacher Training in some blissful place surrounded by nature. Here are 5 of the best 200-hour YTTs based in the US to help you deepen your practice and achieve your yoga goals.

Yoga Teacher Training in Cape Cod (Photo: Book Yoga Retreats)

The yoga lifestyle and the industry around it are booming in the United States, with as many as 36 million Americans on the mat regularly. Much of that widespread success is thanks to the pioneering founders of New York schools such as Jivamukti and Lotus Flow, but also to the charismatic LA teachers gaining a devoted following with online platforms. More and more qualified yoga professionals are sharing their knowledge in dedicated Yoga Teacher Trainings in stunning and relaxing locations around the country.

Although many yogis choose to travel as far as Asia in search of a deeply spiritual and authentic experience for their 200-hour teacher training program, the International Yoga Alliance-approved courses in the US often are run by some of the country’s most experienced and inspiring teachers. From inner-city havens to beachside sun salutations, forest cabin meditation to desert stargazing, there’s an ideal YTT setting for everyone; all that’s left is to immerse yourself in the practice on your path to becoming a certified yoga teacher.

15-Day 200-Hour Inspired Yoga Teacher Training in Yucca Valley, Joshua Tree, California

Kootenay Yoga School YTT in Yucca Valley, Joshua Tree, California

Sprawling over five acres (2.02 hectares) and surrounded by palm tree groves and stacked boulders, the Desert Sage House is a unique and whimsical sanctuary where the high Mojave Desert meets the low Colorado Desert. It’s the perfect place to embark on your YTT journey without distractions. Kootenay Yoga School’s program goes in-depth into 45 traditional yoga poses in an energizing vinyasa style, but also into more relaxing practices such as restorative and nidra (sleep yoga). There will also be extensive training in how to lead meditation sessions, as well as yogic philosophy and Ayurveda. Best of all is the sunset  outdoor practice, of soothing muscles in a open-air hot tub. From US$3685 / 15 days

Reserve via BookYogaRetreats.com

15-Day 200 Hour YTT Ocean View Studio, Cape Cod

Ocean View Studio in Cape Cod (Photo: Book Retreats)

This restored old beach house with ocean views on Nauset Beach is an idyllic setting for a 200-hour YTT in Cape Cod. Within a small group, two daily classes and three daily in-depth teaching labs take place on the sun-kissed deck, directly on the sand, or in the clean and light-filled indoor shala. With beach-facing balconies aplenty, you may well wake up to the sound of the gentle waves. Organic vegetarian meals, smoothies, juices and snacks, prepared daily by Harmony Yoga School’s in-house holistic chef, will ensure you feel nourished inside and out. From US$4497 / 15 days

Reserve via BookRetreats.com

15-Day 200-hour Yoga Teacher Training Course in Florida, USA

YTT with Shri Yogi Hari in Miramar, Florida (Photo: BookRetreats.com)

This YTT offers a rare opportunity to study under a revered Indian guru with an impressive yoga lineage, without traveling farther than sunny Miramar, Southern Florida. Ideal for those who wish to delve deeper into spiritual traditions and yogic philosophy, this immersive course is led by Shri Yogi Hari, a Sivananda guru with more than 60 years of experience, who teaches hatha-based postures in the Sampoorna style (the yoga of fullness), along with pranayama, meditation, mantra chanting and yogic philosophy. Yogi Hari’s ashram is a peaceful and secluded sanctuary of green, with plenty of shaded nooks for meditation or study, with simple and minimalist but comfortable rooms and shared accommodation. The sojourn includes an excursion to Fort Lauderdale Beach for sunrise meditation, yoga and brunch.  From US$4200 / 15 days

15-Day Hybrid Empowered Vinyasa 200-hour Yoga Teacher Training, North Carolina

Empowered Vinyasa YTT in North Carolina (Photo courtesy of BookRetreats.com)

In a pristine, light-filled beach house just two blocks from the water, Wilmington Yoga Center’s intensive training takes place in the coastal town of Carolina Beach. Nature abounds, and you may find yourself practicing asanas or revising yogic philosophy between a hike and an invigorating SUP paddle board session. Or you may prefer to relax in the cosy yet minimalist white beach house decor. Most classes will be led by studio owner and experienced teacher Heather Metzler, who created the Empowered Vinyasa 200-hour teacher training. In addition to a two-week immersion in situ, the program includes a component of pre-recorded teachings as well as Zoom meetings with the professor.  From US$4800 / 15 days

17-Day 200-Hour Vinyasa Yoga Teacher Training in The Dalles, Oregon

Yoga Teacher Training surrounded by nature in The Dalles, Oregon (Photo courtesy of BookYogaRetreats.com)

In Oregon, the natural scenery is your playground, and this vast 40-acre country property bordering the Mount Hood National Forest is no exception. With its panoramic mountain views, there is plenty of space for contemplation, meditation and personal growth during Pure Yoga Retreats’ YTT program. All within a cosy, communal shared country house experience from which you are likely to forge lasting friendships with your fellow yogis, a maximum of 10 students nonetheless ensuring a tailored and personal approach to learning. The course includes meals for the first three days, with all kitchen amenities necessary to prepare more healthy food throughout your training. Hikes, picnics, barbecues and art classes are among the activities that will enrich down time between vinyasa classes led by Shannon Red Cloud (one of Oregon’s most engaged and community-minded yoga teachers). F rom US$4000 / 17 days

18-Day 200-Hour Yoga Teacher Training near Yosemite National Park in Midpines, California

Innersea Yoga Academy YTT near Yosemite National Park (Photo: Book Yoga Retreats)

The wilderness of this mountain resort in the Sierra Foothills of Midpines, outside the western entrance to Yosemite National Park, will invigorate your yoga practice during this 200-hour YTT. Daily yoga, meditation, philosophy, anatomy and teaching methodology classes will be interspersed with daytrips to Telegraph Mountnain, hikes through Yosemite and a guided fauna and flora tour. The most adventurous yogis can enjoy extras like rock climbing, white water rafting or even skydiving – but if that’s a little too extreme you may prefer to opt for a massage or sound healing therapy in the nearby town of Mariposa. From US$3500 / 18 days

30-Day 200-Hour Yoga Teacher Training Course in Woodbourne, New York

Sivananda Ashram and far, Uptstate New York (Photo: Book Yoga Retreats)

If you’re hoping to delve deeper into the spiritual side in your yoga teacher training, Sivananda Ashram Yoga Farm is a non-profit organization based in upstate New York, offering a generous monthlong cursus grounded in traditional Gurukula and Indian monastic practices. You will be encouraged to keep mobile phone usage to a rather liberating minimum, observe silence at night, and take part in the satsang  morning ritual of meditation and chanting from sunrise. Founded in the 1970s and tucked away in the lush mountains of the lush Catskill mountains, The Yoga Ranch represents one of the oldest yoga trainings in the West and is based on complete immersion, 100 Hatha asanas and variations, deep relaxation and postural alignment. From US$2400 / 30 days

28-Day 200-Hour Intensive Yoga Teacher Training in Boca Raton, Florida

Zen Den YTT in Boca Raton, Florida (Photo: Book Yoga Retreats)

This practical and very hands on course is designed for those hoping to teach as soon as possible after completing their 200-hour certification. The cursus includes peer-to-peer teaching from day one, as well as an introduction to the business side of yoga. All this alongside the all-important elements of Ashtanga-inspired Vinyasa and Sivananda Hatha flows, anatomy, adjustment, meditation, philosophy and the art of teaching. Situated close to the white sand beaches of Boca Raton in East Florida, your accommodation features a hot tub, saltwater pool, a juicer for optimum nutrition throughout the training, bicycles for exploring the area in your free time. From US$3080 / 28 days

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9 Life-Changing Yoga Retreats in the USA

By: Author Taylor Lorenz

Posted on Last updated: 11/09/2023

Whether you’re craving relaxing time away, wanting to spend time in nature or feel that you need to explore who you are on a deeper level, these are the best yoga retreats in the USA for all levels of yoga.

From the coast in California to the beaches in Florida, the healing vortex of Sedona to the rolling hills of Maine, national parks in Utah to snow-capped mountains in Alaska, the USA is an incredible destination for yoga and adventure .

These retreats are a treat for anyone who wants to flow, let go and be one with nature.

Table of Contents

Best Places for a Yoga Retreat in the United States

• California : Great for the number of retreat options, beach retreats, nature retreats in Yosemite & Joshua Tree National Parks
• Arizona : Great for spiritual retreats, nature-focus, healing
• Florida : Great for fun, easy-going beach-side holidays, water activities
• Hawaii : Great for a mix of beach vacations and deep personal healing
• New York : Great for weekend retreats

Top Yoga Retreats in the US

Editor’s Promise: All retreats are hand-picked by a writer who practices yoga . Choices are made based on a mix of styles offered, reviews, and availability from my trusted partners BookYogaRetreats and BookRetreats .

This round-up of the best retreats in the United States covers yoga vacations from coast to coast, north to south, spanning all terrains and styles of yoga.

Whether you want to relax, be active in nature, or explore more about yourself or your spirituality, you’ll find the perfect retreat for you below!

3 Day Luxury Women’s Sound Healing and Yoga Retreat in Topanga Canyon, California – Sunshine Paradise Retreat

Highlights :

• Sound healing experience
• Hiking in Topanga Canyon
• Detox foot bath
• Clay, essential oil, or sea salt bath

Inclusions:

• Daily Vinyasa & Restorative yoga
• All meals (vegetarian and plant-based)
• All highlights & more!

Get in touch with nature at one of California’s natural gems, Topanga Canyon State Park. For a long weekend explore nature across the hiking trails on guided walks.

Daily yoga classes are offered, along with sound healing through the use of Tibetan singing bowls, plus other hand-picked extras for a soul-fulfilling weekend.

3-Day Catskills Relax & Refresh Retreat – EarthMind Wellness

Highlights:

• Unique yoga-style classes with Tai Chi & Qigong added
• Ki-energy relaxation classes
• Personal guidance from professionals on holistic healing for wellness
• Visit Stairway to Heaven waterfall (seasonal)
• Workshops for wellness and stress
• Access to spa facilities
• All highlights

This is the ultimate long yoga weekend retreat in beautiful upstate New York. This R&R retreat embraces being out in nature with many of the classes held outside during the warmer months. Plus hikes to waterfalls are built into the schedule.

In 3-days you’ll practice multiple kinds of yoga including Restorative, Transformational, and focus on your alignment. The yoga classes also have elements of Qigong or Tai Chi that are weaved in to help you relax even further.

Nature meditations, access to the spa, and professtional workshops are also included. Guidance from holistic wellness professionals are an added perk for a dreamy weekend that will leave you ready to tackle life outside of the retreat with ease.

See More of the Best Yoga Retreats in New York

How does an extended holiday sound? Volunteer at a yoga retreat or school to make it happen!

4 Day Digital Detox Yoga Retreat: Move, Breathe, Laugh, Play and Learn to be Well in California – SoCal Wellness Retreats

• Technology & distraction-free weekend
• Cold exposure therapy practices
• Mindset shift workshops
• Fitness & yoga (Nidra) classes
• All workshops & classes

Participate in a yoga retreat in beautiful Southern California! This yoga retreat will have you connecting with yourself in new ways while you practice yoga in an open air space daily. Enjoy two hikes, and learn tools and techniques to help you live in the present moment during the retreat and afterward too.

Far from just yoga, in 4 days you’ll also enjoy workshops on mediation, plant-based eating, and breathing technique. Plus, you’ll get to try cold therapy and hypnotherapy. It’s a lot in one weekend but it’s bound to be transformative.

See More of the Best Yoga Retreats in California

5 Day Women’s Mountaintop Yoga & Hiking Retreat w/ Meditation & Mindset in Great Smoky Mountains – Thor

• Daily yoga (Vinyasa, Yin, Nirda)
• Guided meditation & walks
• Workshops for mindset
• Time for forest bathing
• All classes (including physical training)
• Guided excursions & classes

Yoga and hiking retreats are growing rapidly in popularity so why not try one for yourself? For a long weekend of connection with yourself and nature, and for some time to just let go and de-stress, this top luxury yoga retreat in Tennessee is a great option.

In 5 days you’ll have time to yourself to be amongst nature. A variety of guided classes are offered, and time to socialize and reflect with new friends.

6 Day Sound Healing and Yoga Retreat – Maui Mystical Alchemy Retreats

• Energy healing and life-coaching personal session
• Participate in and learn how to create Earth Altar Rituals
• Yoga hammock (aerial) classes
• Variety of workshops (aerial yoga, breathwork, and sound healing)
• 3 different evening rituals for healing
• Spa-like features (sauna, hot tub, etc)
• Fire circles
• Access to gym

Take a break for a bit and dedicate some time to your healing at this deeply transformational retreat in Maui. Designed by two award-winning multimedia visionary sound healers, you’re in for a real treat.

Your retreat leaders’ skill and dedication to their practices are a highlight. And the lush, tropical location is an instant place to feel calmer and more relaxed.

Daily yoga and sound healing are on the agenda, as well as time to enjoy the spa facilities, delicious meals, and new and full moon ceremonies if your retreat dates fall on corresponding dates.

READ MORE: The Best-Rated Travel Yoga Mats on the Market

5 Day Wellness, Yoga, and Hiking Retreat to Zion National Park and Bryce Canyon National Park

• Scenic hiking in Zion and Bryce Canyon National Parks
• Nature-focused accommodation
• Entrance to parks
• Daily yoga (Vinyasa & Restorative)
• Transport from Salt Lake City

If you love nature and being active then this is the ultimate yoga trip for you! Spend 4 nights in a stunning luxury cabin just outside of Zion National Park and your days exploring the park.

You’ll begin and end your active days with Vinyasa and Restorative classes to get your energy flowing and feeling energized. Finish your scenic day with deep stretches to cool down and ease tired muscles.

This yoga retreat includes all meals, a welcome gift, transport to hikes, and a full-day hike to the incredible Bryce Canyon National Park.

7 Day Healing Retreat through Yoga, Stress-Management, and More in Industry, Maine – Sat Manav Yoga Ashram

• Off-grid, complete digital detox
• Personalized health & healing session
• 12 hours of yoga, breath and movement instruction
• Yoga massage therapy session
• All classes and exercises (Hatha)
• Guided walking and meditation daily
• Q&A sessions for personal development

Dive into yoga with a group of dedicated practitioners on this week-long retreat in Maine. With daily yoga (Hatha) morning and evening, meditation classes, and plenty of free time, this retreat will give you the space to explore yourself and deepen your practice.

Delicious, whole-food vegan meals are provided, as well as tools and whatever else you may need for reflection, release, and rejuvenation.

READ MORE: Top Meditation Retreats in the USA

3 Day Weekend Sacred Medicine and Yoga Wellness Retreat in Fort Myers, Florida – Truly Helpful

• Personalized, small group retreat
• Explore holotropic-style breathwork
• Plant medicine sessions for healing
• All classes (including Hatha yoga)
• Bodywork sessions (healing through sound, music, and Thai yoga)

Immerse yourself in a new or familiar class on this Florida retreat to explore your inner self. Be guided through a variety of classes and therapies to help you expand past your current beliefs so you can continue to grow.

This retreat is all about personal transformation through more than just yoga.

See more of the best yoga retreats in Florida

4 Day Unwind and Rewild Women’s Wellness Retreat in Sedona, Arizona – Retreats and More

• Visit vortexes
• Chakra & medicinal herb workshops
• Daily yoga (Hatha, Vinyasa, Yin, Acro, Chakra)
• All workshops & activities

Talk about a way to spend a weekend, this hiking yoga retreat is perfect for outdoor lovers or those who wish to be active. The retreat accommodation is the Grand Canyon glamping retreat centre where you can sleep peacefully while listening to the sounds outdoors.

As one of the most popular destinations for yoga and retreats in the USA, Sedona is a top spot that’s worthy of your consideration for your yoga vacation because of the energy healing vortex that is located here.

During the day you’ll spend your time doing yoga daily with meditation too and go off on hiking adventures in the Grand Canyon, Sedona or elsewhere, as it’s totally customizable to your needs!

Reiki healing and breathwork are also apart of the retreat with vegan, Ayurvedic food served for all meals.

See More of the Best Yoga Retreats in Arizona to Spark Healing

What’s next?

• Get travel insurance to protect yourself on the mat and off.
• Find the perfect travel yoga mat for you.
• Keep up your yoga practice with me on YouTube .

How long are yoga retreats in the USA?

Yoga retreats vary in length depending on the activities offered, location, and depth of the experience. In the US, the average retreat is between 3-7 days. Longer yoga retreats between 1-2 weeks are possible but choices are limited compared to shorter retreats.

Anything longer than 2 weeks is typically yoga teacher training in the US.

How much do yoga retreats cost?

In the US prices vary significantly due to location, length, amount of 1-on-1 time, and activities offered. To help you budget, you can expect retreats as low as $200 for a 2-day weekend retreat. But prices can cost up to $10,000 for completely personalized retreats for a week. The average retreat will cost over $1000.

Discover More Yoga Holiday Destinations

• Best Yoga Retreats in Hawaii
• 7 Best Yoga and Meditation Retreats in Canada
• 10 Top Yoga Retreats in Costa Rica
• 11 Best Yoga Retreats in Bali
• Yoga Travel Tips

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Yoga - Vinyasa

This Vinyasa Yoga class focuses on using the breath as a guide to flow from one posture to the next resulting in cardiovascular development and the cultivation of equanimity, flexibility, and strength. This vibrant class creates a balance between learning several postures in more detail, and moving fluidly from one pose to another. Although familiarity with yoga is helpful to participate in this moderate level class, students of all levels are encouraged to attend and to challenge themselves at their own pace. 

Participants are highly encouraged to supply their own mat, however mats are available for use. One may wish to bring a personal workout towel for a barrier between the face and mat.

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Welcome to Bimsan Tours’ transformative Yoga and Meditation Tour in Sri Lanka! Embark on a soul-nourishing journey that combines the serene art of yoga with the profound practice of meditation, all amidst the breathtaking landscapes of Sri Lanka. Our thoughtfully crafted itinerary ensures a rejuvenating and enlightening experience that will leave you with cherished memories for a lifetime.

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Vinyasa yoga 101: everything to know about this fast-paced flow.

If you're a newcomer to the mat, you may have some questions about the different types of yoga . For example, what yoga variety should you choose for a more intense workout?

If you're in the market for a fast-paced flow, consider vinyasa yoga your go-to version. Before you try it out—in a studio or virtual class—learn exactly what this type of yoga entails, its potential health benefits, and how to practice.

What is vinyasa yoga?

"Vinyasa yoga has come to mean poses linked together by the breath," explains Lisa Maria, RYT-200 , national workshop director at YogaWorks and certified yoga instructor. That means all movements in a vinyasa class are coordinated with your breathing, and there's no break in between poses. Instead, "you're just dynamically moving from one to the next," Maria says.

Tara Stiles , mbg collective member and founder of Strala Yoga agrees. "Allow your body to move along with the ride of your breath," she says in mbg's Complete Guide to Yoga class . "So your inhale is literally lifting you and opening you into movement, and your exhale is literally twisting you or moving you a little farther along, whatever the movement is."

This dynamic movement can flow at a rapid pace—or it can be really slow. Whatever the speed, all vinyasa classes share "that element of moving dynamically with the breath," says Stiles. 

What to expect in a vinyasa yoga class.

All vinyasa classes will probably start with an intention-setting phase and end in final relaxation. But in between, the format, pace, and other aspects will deviate from class to class. 

In some vinyasa classes, the teacher might call out poses with the expectation that students will know how to do them. In other vinyasa classes, like in alignment-based vinyasa classes, the teachers will provide more instructions on how to perform postures. There are also vinyasa classes that combine vinyasa with other types of yoga, like yin or restorative, and some vinyasa studios that are heated, says Maria.

As you move through your vinyasa class, don't push yourself into poses you don't know. If all of your classmates are busting out headstands , for example, and you've never done one before, now is not the first time to try.

Instead, respect your current level, and if you need to take a breather, do so without worry. "It's totally acceptable to take a break," says Maria. "It's respected; it shows that somebody is taking care of themselves."

Types of vinyasa poses (asanas).

Typically, vinyasa classes will incorporate a variety of postures , or asanas. Think standing, seated and supine poses, twists, balancing poses, forward folds, inversions, and backbends.

Here are a few examples of poses and sequences you may see in class (demonstrated by yoga instructor Claire Grieve ):

Plank, chaturanga

Downward-facing dog, one-legged dog, knee to nose

Chair pose, boat pose

Also typical: Most classes will build toward a "peak pose" using a sequence of movements that progressively open the body, explains Maria (think crow pose or headstand).

During your vinyasa class, you might hear the teacher say the word "vinyasa," which generally cues people to perform a repetitive sun salutation sequence that starts with a chaturanga and ends in a downward-facing dog. If this happens and you're confused, simply follow along as best you can, Maria suggests. Or you can use this time to do your own thing entirely, like hold a plank , move to downward dog, or rest in child's pose .

Vinyasa yoga flows at home.

Can't get to a studio? Or just want to test out vinyasa at home first? Try one of these great yoga workouts:

• Core-Strengthening Yoga Flow To Make You Feel Powerful & Confident
• 10-Minute Yoga Flow To Get Your Metabolism Fired Up
• 15-Minute Yoga Flow To Cultivate Self-Love

Potential health benefits.

Vinyasa yoga, in general, is good for building strength and flexibility, says Maria. Faster-paced vinyasa classes can also provide more of a cardio challenge than other types of yoga , like hatha, that include breaks in between poses. A study that measured the heart rates of 38 people who took a 50-minute vinyasa class concluded that vinyasa yoga is primarily a light-intensity aerobic activity (though individual responses varied).

Should you try vinyasa? 

Vinyasa is great for especially athletic folks, says Maria. "It tends to be a more vigorous class," she explains. Vinyasa could also be a good option for people who are somewhat restless, she adds, as it allows you to move around more than you would in a slower-paced form of yoga (like certain hatha classes, for example). 

If you're brand-new to yoga, you may want to take a beginner-friendly class (like some hatha classes) or an Iyengar class (a form of hatha that focuses on proper alignment and precise technique) before jumping into vinyasa, says Maria. That way you can correctly learn poses before practicing them in the quick-flow format of vinyasa. 

Lastly, strenuous, fast-paced vinyasa classes aren't a good idea if you have knee, shoulder, or neck issues, says Maria. And of course, if you do have any type of injury, chronic illness, or history of pain—of if you're pregnant —you should check with your doctor before trying vinyasa for the first time. 

The bottom line.

Vinyasa yoga is all about rhythmic movements timed to the breath. Depending on the pace, vinyasa can be more intense than other styles of yoga, which makes it great for athletic class-goers. If you're looking to find a (potentially) sweaty flow, consider giving vinyasa a try.

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Vinyasa 101: 3 Key Segments Every Vinyasa Class Should Have

Eddie modestini, a longtime student of k. pattabhi jois and b.k.s. iyengar, breaks down the three essential segments every vinyasa practice should have..

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Eddie Modestini , a longtime student of K. Pattabhi Jois and B.K.S. Iyengar who leads YJ’s online course, Vinyasa 101: The Fundamentals of Flow , breaks down the 3 key segments that every vinyasa class should have. (Sign up for this essential guide to vinyasa yoga HERE .)

Every vinyasa yoga class should follow a bell curve, not a triangle, to help practitioners avoid injury and leave class in a rested state. Here are the three essential components that every practice should have:

1. A Slow Warm-Up

The first segment of the practice or class should be a SLOW warm-up to increase circulation, muscular challenge, and heat in a very progressive way, which makes the connective tissue flexible. What’s so great about vinyasa yoga is that it’s a complete system — it has the warm-up incorporated in it (Sun Salutations), and you don’t need to do any other kind of warm-up. Within this construct, you have the ability to mix it up based on how you or your students are feeling that day. Sometimes I do five  Sun Salutation A s and five Sun Salutation B s, which is my traditional training. Sometimes I do three As and one B, and sometimes I do three As, several lunges, and three Bs, depending on how hot I need to be. Some days you need more of a warm-up, depending on the time of day, the weather, and whether or not you’ve been moving.

See also  Vinyasa 101: 4 Ways to Avoid Yoga Injuries

After the warm-up, you want to follow a theme. This can be a type of asana (Sun Salutations, Standing Poses , Forward Bends , Backbends , Inversions , or all of the above), or it could be more spiritual (working with an emotional challenge, getting closer to God, blossoming the heart, etc.) It could even be something practical, such as, “How do I deal with my shoulder that hurts?” It’s so personal, but having a theme gives the practice a direction. It also helps you choose asanas that go with your theme.

An asana-themed class is generally the go-to for most practitioners and teachers, who will vary the theme throughout the week so they can go deeper into each type of asana. Trying to touch on all of the different types of poses in one class or practice can also make for a holistic, well-rounded practice, but if you touch on all of themes in every practice, it’s difficult to go deeply in any one direction. If you isolate these themes throughout the week, you can go very deeply into each one. This also helps to give your practice or classes more variety.

See also  Vinyasa 101: The Power of Precise Alignment

3. A Slow Cool-Down

Finally, you want to cool down SLOWLY to unwind the nervous system and land in a very even and gentle way at the end of the practice. This is so important — so many people walk away from a practice shaking and it’s inappropriate, especially to get in a car and drive home while you’re still amped up. I would recommend selecting cool-down poses or counterposes that balance your chosen theme. For example, if you do Backbends in your class or practice, you need to do twists and Forward Bends to return to neutrality and find equilibrium. I always conclude with at least 10 minutes of Savasana . If you skip Savasana, you are doing a disservice to yourself, your nervous system, and the people you interact with after your practice. Namaste.

See also  Vinyasa 101: Is Your Yoga Class Too Fast?

Eddie Modestini is the co-director and co-owner of Maya Yoga Studio in Maui. Sign up here for Modestini’s Vinyasa 101 course , which covers the anatomy of the spine, how to adapt asana for various body types, and much more.

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