6-day yoga nidra workshop for stress management with yoga, ayurvedic massages, and meditation in Goa, India

Massage for your nervous system

Yoga Nidra is one of the most accessible meditation practices, making it suitable even for complete beginners to meditation or yoga. With two daily Yoga Nidra meditation sessions, this week-long retreat is designed to ease muscular and emotional tension, support deeper sleep, and bring a greater sense of calm. Each day focuses on a different theme, encouraging deep relaxation, stress release, and a more conscious connection between body and mind.

Participants will also have the chance to express their thoughts and stay connected to the practice by writing in a Yoga Nidra journal, provided by Preksha Yoga.

In the afternoon, the program explores the history and philosophy of this ancient practice, along with its neurological and psychological connections and the scientific evidence supporting the benefits of Yoga Nidra.

Morning classes

Yoga Nidra practice sessions – all days
(beginner to intermediate level sessions)

Afternoon classes

Theory / journal writing
(in addition to daily Yoga Nidra journal practice, the theory sessions are structured as follows)

Day 1 – History and philosophy of Yoga Nidra
Day 2 – Neurological and psychological connection of Yoga Nidra
Day 3 – Scientific evidence of the benefits of Yoga Nidra
Day 4 – Q&A / general discussion
Day 5 – A roadmap for the journey ahead / maintaining the practice / conclusion

Evening classes

Day 1 – Yoga Nidra (emotional release)
Day 2 – Yoga Nidra (acceptance)
Day 3 – Yoga Nidra (gratitude)
Day 4 – Yoga Nidra (letting go)
Day 5 – Yoga Nidra (healing)

What you get

Accommodation, meals, Yoga Nidra classes, yoga asana and meditation classes, daily Ayurveda massage for 5 days, and a participation certificate. Complimentary T-shirt and cottage bag.

Teacher

Bhavna is a certified hatha yoga teacher with a master’s degree in psychology and a certification in “Foundation of Yoga Nidra” by Swami Yogratna Sarswati (SPF). She has been practicing yoga for more than a decade and has taught in yoga studios, corporate sessions, community classes, and online.

Reference books

Swami Satyananda: Yoga Nidra, Yoga Publication Trust, Munger, 1998

NIDRA YOGA FEES (INCL OF STAY+MEALS)

Economy Cottage
€400
Wooden Cottage / Apartment (Single)
€500
Wooden Cottage / Apartment (Twin share)
€800

Daily schedule

07:00 Pranayama / meditation
07:35 Yoga asana class
09:00 Breakfast
10:00 Karma yoga / self study / free time / Ayurveda massage
11:00 Yoga Nidra session
12:15 Lunch
13:15 Karma yoga / self study / free time
14:45 Theory / writing Yoga Nidra journal
15:45 Break
16:00 Yoga asana class / Ayurveda massage
18:00 Yoga Nidra session
19:00 Dinner
20:00 Meditation
20:30 Herbal tea
22:00 Lights out

Facilities at the ashram

Dining area
Garden
Multilingual staff
Yoga shala
Internet access
Library
Parking lot
Environment friendly
Meditation garden
Airport transfers
Dry cleaning
Laundry
Medical assistance
Restaurant / juice bar
Boutique

Yoga class in Mandrem