Move, Heal, & Thrive

In a world where sitting still has become the norm, many of us are left dealing with pain, exhaustion, anxiety, and the effects of poor posture. This 3-day retreat offers a different path: one that uses movement as a tool for relief, renewal, and lasting vitality.

Led by Dr. Theresa Oswald, an integrative medicine physician, together with an experienced team of wellness practitioners, this program is designed to help you reconnect with your body in a practical and supportive way. Through a blend of modern medical insight and holistic practices, you’ll explore how intentional movement can help remove obstacles, restore confidence, and support a more sustainable sense of well-being.

Whether you are living with arthritis, chronic pain, weight concerns, anxiety, or simply want to move with greater ease, this retreat offers personalized guidance and actionable tools to meet you where you are.

What You'll Gain:

• Less Pain: Learn approaches that may help ease discomfort and improve mobility.
• Mental Clarity: Discover how movement can support focus, lift mood, and reduce anxiety.
• Empowerment for Lasting Change: Build the confidence to bring healing movement into everyday life.
• Balanced Wellness: Explore the four essential pillars of exercise for a healthy body and mind.

Your 3 Day / 2 Night Retreat Includes:

• 60-Minute Relaxing and Therapeutic Massage: Enjoy a restorative massage tailored to your needs. Additional treatments or sessions may be booked as add-ons.
• Daily Interactive Movement Sessions: Experience practices such as forest bathing, walking meditation, self-massage, and gentle exercise, all intended to support posture, strength, balance, flexibility, and vitality.
• Daily Hatha Yoga: Combine breath and movement to nurture vitality, mental clarity, and empowerment. These all-levels classes are open to everyone, regardless of flexibility or experience.
• Movement as Medicine Discussions: Dr. Oswald will share the science behind movement’s healing potential, along with practical strategies for addressing pain, arthritis, anxiety, depression, and more.

Add-On Services:

To personalize your experience further, additional treatments and consultations may be available, subject to availability:

• Ayurvedic bodywork (garshana, shirodhara, and steam therapy)
• Reiki, Jin Shin Jyutsu, or craniosacral therapy
• Biofeedback sessions to support relaxation and vagal tone
• One-on-one yoga instruction
• Private integrative medicine consultations

Included Amenities:

• Daily yoga classes
• Three nourishing vegetarian meals each day
• Time for contemplation and meditation in the Sri Vidya Shrine
• 400 acres of peaceful hiking trails and Pocono Mountain views
• The Sacred Grove Cafe with specialty coffee and tea blends
• The MarketPlace bookstore and gift shop
• High speed Wi-Fi

This retreat is more than a chance to move your body—it is an opportunity to shift your relationship with health, ease, and self-care. Reclaim your vitality, calm your mind, and step into a more empowered way of living.

Theresa Oswald, MD

Theresa Oswald, MD, founder and president of Knowledge as Medicine, is a holistic physician with 25 years of experience specializing in an integrative approach to pain and rehabilitation. After earning her medical degree from the Medical College of Wisconsin, she completed her residency training...

Himalayan Institute Retreat Center

For over fifty years, the Himalayan Institute Retreat Center has welcomed guests seeking inspiration and a renewed sense of inner balance. Surrounded by a thriving community of yogis, it is a place to study the ancient tradition of yoga and deepen your connection to yourself and the world around you. Whether you come for a weekend retreat, a personal getaway, or a longer program, your stay is designed to support rejuvenation and transformation.

Retreat Center Highlights

• Conscious Simplicity: Simplicity shapes every part of life here, from the environment to the approach to yoga, creating space for inner strength and a quiet mind.
• Treat Yourself: Enjoy the Himalayan Café, the 24/7 Tea Lounge, and the MOKA Origins Factory, which offers handcrafted chocolate and coffee, plus free tours and tastings on Saturdays.
• Sacred Space: The Sri Vidya Shrine offers a serene setting for silent meditation, prayer, contemplation, and group spiritual practice.
• Nourishing Meals: Three daily vegetarian meals are prepared to be balanced, easily digestible, and supportive of a meditative lifestyle.
• Loving Community: Guests, long-term visitors, and residents create a warm atmosphere rooted in kindness, generosity, and service.
• Rest in Nature: Set within 400 acres of rolling Pocono hills, the campus offers scenic trails, quiet reflection spaces, and beautiful views that invite both movement and mindfulness.