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Graceful Menopause yoga retreat in Peneda Gerês National Park
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Activities
Yoga
Meditation
Hiking & trekking
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Minimum no. of participants
1
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Suitable for
All levels
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Accommodation
Retreat resort / centre, Eco-resort / property
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Length of retreat
7 nights
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Meals included
Dinner, Breakfast, Lunch
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Capacity
up to 8 persons
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Main instructor language
English
Instructors also speak
Portuguese
Graceful Menopause Yoga Retreat in Peneda Gerês National Park
Be prepared to embark on a journey of self-discovery, empowerment, and rejuvenation as we come together in this idyllic scenery of mountains and river valleys. Disconnect from everyday life and immerse yourself in yoga practices, breath work, self-care workshops, nature walks, and lots of fun. All this with one purpose: to increase the flame of your inner spark while decreasing the symptoms of your menopause.
Take some time for yourself. Sign up for this life-affirming adventure. Enjoy and embrace your Second Spring in the stunning Peneda Gerês National Park. You'll be glad you did!
The choices you make now, from the quality of your relationships, the quality of your diet and lifestyle to the self-care routines you have in place, have the power to ensure vibrant health and well-being for the rest of your life. During this retreat, we want to kick-start this revolution for you.
During this week we are going to explore natural ways of managing the symptoms of menopause through yoga, self-care routines, nutrition, mindful activities, and Nature connection.
The days begin with a yoga practice, a daily routine that is especially geared toward helping women manage menopause beautifully. Yoga can improve some of the symptoms of menopause, including sleep disturbances, fatigue, low mood, and anxiety. We can use it to manage stress and anxiety by calming our nervous system.
Yoga poses tone the body, and increase flexibility and bone density. Through breath work, we regulate our breathing to nourish digestion, calm the mind, and maintain a harmonious outlook.
After a nourishing breakfast, mindful walks in the woodland will promote a sense of well-being, a better connection to nature, and a deepening knowledge and clarity on any issues you may have at the moment.
Self-care routines, face yoga, a natural cosmetics workshop, a pelvic floor strengthening class, and a holistic nutrition workshop are also included in this wellness journey.
The evening yoga classes alternate between yin yoga and restorative yoga, giving you space to turn inwards and tune into both your mind and your body's physical sensations. Restorative Yoga helps to increase blood circulation, and detoxification and aids in restoring the body’s natural desire for deep sleep rhythms.
Nutrition is very important during the menopause transition. Graceful Menopause Yoga Retreat focuses on balanced wellness meals. Plant-based vegetarian and Ayurvedic menus will be provided to support hormone transitions and weight changes.
There will be some free time where you can dive into the river nearby or relax on the grounds.
Yoga
The days begin with a yoga practice, a daily routine especially geared towards helping women manage menopause beautifully. Yoga can improve some of the symptoms of the menopause, including sleep disturbances, fatigue, low mood and anxiety. We can use it to manage stress and anxiety by calming our nervous system. Yoga poses tone the body, increase flexibility and increase bone density the evening yoga classes alternate between yin yoga and restorative yoga, giving you space to turn inwards and tune into both your mind and your body's physical sensations. Restorative Yoga helps to increase blood circulation, detoxification and aids in restoring the body’s natural desire for deep sleep rhythms
- Vinyasa Yoga
- Hatha Yoga
- Restorative Yoga
- Yin Yoga
Meditation
view moreHiking & trekking
mindful walks in the woodland will promote a sense of well-being, a better connection to nature and with a deepening knowledge and clarity on any issues you may have at the moment
view moreOur retreat is geared towards any level of yoga. The postures will be modified and adapted to the various levels of the participants. Plus, with small groups, you’ll receive the attention you need while making new friends.
You will experience:
● Yoga for menopause will help you to manage stress and anxiety by calming your nervous system.
● Yoga lessons to tone the body, increase flexibility, and build bone density.
● breath work to regulate our breath to nurture digestion, calm our minds, and maintain a harmonious outlook.
● Yin Yoga gives space to turn inward and tune into both your mind and the physical sensations of your body.
● Restorative Yoga helps to increase blood circulation, and detoxification and aids in restoring the body’s natural desire for deep sleep rhythms.
● Mindful walking to improve wellbeing and boost the immune system.
● Immersion in the preserved nature of the Peneda Gerês National Park.
● Facial Yoga session.
● Self-care routines.
● natural cosmetics workshop.
● pelvic floor strengthening class.
● holistic nutrition workshop with a cooking section together.
● Visit the reception center of the National Park for better knowledge about the region and the biodiversity of this natural area.
● Organic, healthy, and delicious Plant-based vegetarian meals to support hormone transitions and weight changes.
● Time for relaxation or diving on the nearby river.
● Deep connection with Nature and your True Self.
● The peace and quiet of the surrounding nature invites you to relax and calm your mind.
● The welcoming João Alvo Village makes you feel like you are in a second home;
● Small groups, so you can get the attention that you need and make new friends easily.
Daily Schedule:
Day 1 (Saturday)
We’ll pick you up from the airport and take you to the charming village of Castro Laboreiro. Enjoy a Welcome Dinner in the serene Ecotura Nature Resort.
Day 2 (Sunday)
8:00 - Coffee/Tea time
08:30 - Yoga for Menopause session
09:30 - Breakfast
10:30 - Meditative walk in the forest
13:00 - Lunch
14:30 - A visit to the reception center of the National Park for better knowledge about the region and the biodiversity of this natural area
17:30 - Yoga session to stretch and restore
18:15 - Free time
20:00 - Dinner in Ecotura Nature Resort.
Day 3 (Monday)
08:00 - Coffee/Tea time
08:30 - Yoga for Menopause session
09:30 - Breakfast
10:30 - Sensory walk in the forest.
(If the weather permits, you can dive in the crystalline waters of the Laboreiro River before lunch)
13:00 - Lunch
14:30 - Natural cosmetics workshop
17:30 - Yoga session for restoring and meditation
18:15 - Free time
20:00 - Dinner at Ecotura Nature Resort
Day 4 (Tuesday)
08:00 - Coffee/Tea time
08:30 - Yoga for Menopause session
09:30 - Breakfast
10:30 - Mindful walks in the woodland
13:00 - Lunch
14:30 - Self-care routines workshop
17:30 - Yoga session to stretch and restore
18:15 - Free time
20:00 - Dinner at Ecotura Nature Resort
Day 5 (Wednesday)
08:00 - Coffee/Tea time
08:30 - Yoga for Menopause session
09:30 - Breakfast
10:30 - Holistic nutrition workshop
12:00 - Cooking section together to learn vegetarian meal recipes.
13:30 - Lunch
15:00 - Afternoon free to relax and do whatever you feel like or just do nothing
20:00 - Dinner at Ecotura Nature Resort.
Day 6 (Thursday)
08:00 - Coffee/Tea time
08:30 - Yoga for Menopause session
09:30 - Breakfast
10:30 - Walk in the forest and meditate in nature.
(If the weather permits, you can dive in the crystalline waters of the Laboreiro River before lunch)
13:00 - Lunch
14:30 - Walking trail “Climb to the Castle” and visit the Castro Laboreiro Museum
17:30 - Yoga session for restoring and meditation
18:15 - Free time
20:00 - Dinner at Ecotura Nature Resort.
Day 7 (Friday)
08:00 - Coffee/Tea time
08:30 - Yoga for Menopause session
09:30 - Breakfast
10:30 – walk near the river
13:00 - Lunch
14:30 – Face yoga workshop
17:00 - Pelvic floor strengthening class
18:00 - Free time
20:00 - Farewell dinner at Ecotura Nature Resort.
Dia 8 (Saturday)
Transfer to the airport
Peneda Gerês National Park in Portugal is a beautiful region in the top north of the country at the border with Galicia in Spain. World's leading destination in 2017, Portugal offers an outstanding country to travel to, offering tourism of excellence.
The national park is the “jewel of the crown” when you speak about nature or wild or stunning landscapes. Due to its unique characteristics and the value that nature conservation contains, this region has won from UNESCO the highest award that a green area can receive biosphere reserve.
The Peneda mountain, located in the Northwest of the National Park, is surrounded by granitic landscapes and characterized by green meadows, oak forests and mountain rivers filled with waterfalls. In this mountain territory, you can travel from the old oak forests in the valleys, full of creeks and old Roman bridges, to the high pics where the mountain landscape reveals the wild horse herds grazing peacefully in the natural pastures. In this tour, you will connect these two areas of the mountain, from the valley to the summit, traveling by ancient paths used for centuries by smugglers and shepherds, when they move the cattle between the winter and the summer
Castro Laboreiro is a charming Portuguese village located on the north-eastern side of the Serra da Peneda, near the border with Spain. Nestled in the untouched natural beauty of the Castro Laboreiro plateau, it offers a unique blend of tradition, culture, and nature experiences. Castro Laboreiro has a rich millenary historical and archaeological heritage, including megalithic monuments, a medieval castle, Roman and medieval bridges, and churches. Castro Laboreiro is also famous for its dog breed, which is a reference to the most traditional breeds in Portugal. The Castro Laboreiro Dog is one of the oldest dog breeds on the Iberian Peninsula. Its specimens are long-distance trotters, endurance gallopers and are distinguished from other national breeds of livestock dogs by being able to accompany herds all day long, protecting them from wolf attacks
How to get there
Arrival by airplane
Please book your flight to arrive at Francisco de Sá Carneiro Airport (OPO). The organizer will pick you up from the airport. The pick-up is included in the price. The pick-up is always on Saturdays at 15:00.
Airport
Francisco de Sá Carneiro Airport (OPORTO) - 150 km
Retreat resort / centre, Eco-resort / property
In the valley of the river Laboreiro, the village of João Alvo is our base during the retreat. Ecotura Nature Resort is a small cluster of traditional stone houses surrounded by oak forests overlooking the sunrise over the mountains. It has been remodeled for a comfortable atmosphere and furnished with unique pieces of handicraft and art. In the tranquil and intimate atmosphere, you can cultivate a connection with nature and your inner self.
Whilst retaining the essence of its original features, Ecotura Nature Resort is equipped with all the modern comforts that allow visitors to enjoy pleasant moments of leisure.
The yoga studio, on the edge of the village, is close to the forest and has a panoramic view overlooking the mountains. Doing Yoga during the Spring and Summer, witnessing the sunrise and listening to the birds singing, or during the Winter, listening to the sound of the waterfall, is a unique experience.
- Yoga studio
- Garden
- Fully equipped kitchen
- Parking
- Fireplace
- Free wifi
- Tours and daytrips
- Retreat planning services
- Bike rental
- Airport transfer
- Outdoor terrace
- Outdoor exercise possibilities
- Linen & towels provided
- Cooking
- Meditation room
- Outdoor yoga deck
Breakfast, lunch and dinner are included.
Anabela believes that “we are what we eat” so the meals are an important part of our programs. Delicious and healthy vegetarian-friendly meals are cooked according to the Mediterranean and Ayurveda diet. All the meals are made with fresh and organic ingredients and seasonal vegetables. Most of the vegetables are produced in your biological vegetable garden. Drinks made with pro-biotic sodas and sugar-free ingredients are available. Please let us know in advance if you have any special dietary requirements or allergies that we should be aware of and should cater for.
Never is nutrition more important than during the menopause transition. “Now is the time to be thinking about what to add to your diet: to give you energy, to bring symptom relief, and to help future-proof your heart, bones, and brain. The positive impact that nourishing your body (as well as your mind) can have on your menopause experience is astonishing. Eating smarter and with compassion will ensure you feel restored, recharged, and ready to embrace the next chapter of your life.” Emma Bardwell
- Dinner
- Breakfast
- Lunch
- Coffee
- Water
- Juice
- Tea
- Wine
- Vegetarian
- Organic
- Glutan free
- Vegan
- Dairy free
- Ayurvedic
- 10 yoga lessons
- guided meditations
- 3 meditative/sensory walk in the forest.
- 3 walking trails
- 1 natural cosmetic wokshop
- 1 self-care routines wokshop
- 1 facial Yoga session
- 1 holistic nutrition wokshop
- 1 cooking section together to learn vegetarian recipes
- 1 visit to the reception center of the National Park for better knowledge about the region and the biodiversity of this natural area
- 1 visit to the Castro Laboreiro Museum
- certified, experienced local guides/instructors
- 7 nights accommodation (single, double, triple occupancy) (linens and towels provided)
- breakfast lunch and dinner each day (gluten-free, dairy-free, organic and nutritious, with other dietary needs available upon request)
- coffee, tea and fruit are always available in the kitchen
- Transfers to/from all activities
- transfers from/to the Oporto airport
- Airplane tickets
- Drinks or snacks outside meals
- Items of a private nature
Free cancelation 30 days before check in
Guests will incur a fee 50% if they cancel their booking 15 days before check-in
Guests will incur a fee 100% if they cancel their booking 7 days before check-in
Anabela
Instructor
Anabela is a yoga teacher and a journalist with a passion for Yoga, well-being, nutrition, environment, nature conservation, botany, and horses. About 20 years ago she fell in love with Peneda Gerês and decided to create Ecotura which provides nature holidays and retreats with yoga, hiking, running, and horseback riding in the Peneda Gerês National Park.
Anabela is also a certified yoga teacher with advanced certifications in Vinyasa, Yoga for Athletes, and Meditation & Mindfulness and nutrition. Additionally, Anabela is a certified Stretching Coach, Women's Circle Facilitator, and Perimenopause Yoga Facilitator. Her training as a yoga teacher perfectly complements her work as a Hiking and riding guide. Anabela is enthusiastic about nature and nature sports. Throughout her adult life, she has practiced horseback riding, trail mountain, biking, and canoeing. Hiking, horseback riding, and running in the mountains are part of her routine.
Anabela is also an excellent cook and a skilled craftswoman. She built a lot of the furniture in the beautiful, very personally designed guest house herself.
Yoga
Anabela is also a certified yoga teacher with advanced certifications in Vinyasa, Yoga for Athletes, and Meditation & Mindfulness and nutrition. Additionally, Anabela is a certified Stretching Couch, Women's Circle Facilitator and Perimenopause Yoga Facilitator
Hiking & trekking
Anabela is an experienced trekking group leader. For more than 20 years, she has travelled these mountains almost daily, discovering and adapting new trails to her programmes. With her you'll discover these treasures of the mountain environment that make the difference on this unforgettable trip.
Meditation
Anabela is also a certified yoga teacher with advanced certifications in Vinyasa, Yoga for Athletes, and Meditation & Mindfulness and nutrition. Additionally, Anabela is a certified Stretching Couch, Women's Circle Facilitator and Perimenopause Yoga Facilitator