7 Day Non - Residential Yoga Sadhana Retreat in Koh Phangan, Thailand

Nestled in a private beachfront venue, this experience invites you to deepen your personal practice over one, two, or three weeks, regardless of whether you are a beginner or an experienced yogi. With a sincere and dedicated approach to yoga, the retreat offers benefits that extend far beyond your stay. This Sadhana retreat integrates a wide variety of practices, blending dynamic movement with mindful introspection. Engage in asana (postures) and pranayama (breathing techniques), alongside meditation, philosophy discussions, yoga Nidra, and immersive sound healing journeys - all designed to elevate your practice and nourish your inner self.

What is sadhana, and why should you have one?

Simply put, sadhana is a Sanskrit term used to refer to a regular spiritual practice. Sadhana is about being a better person and living a happy, meaningful, wholesome life through the cultivation of awareness. A consistent sadhana is generally supported by practices such as asana, pranayama, and meditation. When you routinely apply mind, body, and spirit combined with the intention of spiritual growth, the result is a simple, natural way to surrender the ego, release attachment, and cultivate a sense of peace in your everyday life.

In essence, sadhana is the cornerstone of the discipline of yoga. Having a sincere and consistent sadhana will nurture all aspects of your life. When formulating your sadhana, it is important to choose practices that work for you, a frequency and duration that you can easily integrate back into your everyday life. Sadhana means you are using everything as a tool for your well-being. This is what One Yoga’s Sadhana Retreat is all about.

Highlights

• Immerse yourself in daily practice of yoga, meditation, and self-reflection
• Embark on a wellness and spiritual journey through asana, pranayama, meditation, sound healing, yoga Nidra, and philosophy sessions
• Experience life on a tropical island, surrounded by raw tropical nature
• Level up your self-growth, whether you're a beginner or a seasoned practitioner
• Nourish your body with healthy, vegetarian meals designed to support your yoga practice
• Connect with others in a peaceful, supportive conscious community away from distractions
• Enjoy 30-day free access to the Online Studio with 900+ yoga and meditation classes

What makes this program special?

The Sadhana program is more than a retreat. Not only do you get to take time for yourself, but you also dive deep into yoga. Well-rounded classes, the study of philosophy, and the transformational practice of Yoga Nidra offer amazing new perspectives on yoga, life, and yourself.

Yoga classes

You will practice multiple yoga styles during the retreat, including Hatha, Vinyasa, and Yin yoga. The level and intensity of the class will be adapted according to the needs of the students. Variations for all levels will be offered, making these classes enjoyable for beginners and experienced practitioners alike.

Meditation

In the evening, you will join 45 minutes of silent sitting meditation. If you are new to meditating, their experienced meditation teachers will teach you a simple yet very effective technique. If you already have a personal meditation practice, you may continue it during these silent sessions.

Your teachers

The classes will be taught by multiple teachers. They are sincere yogis with many years of experience and dedicated personal practice. They will share their diverse gifts with you from an authentic and heart-centered place of service.

A day in the Sadhana retreat

There will be a welcome meeting on Sunday at 5:00 p.m., before the retreat begins the following morning. The Sadhana Retreat is designed to offer profound insights into the practice of yoga while giving you space to reconnect with yourself. Your day begins with a complete yoga session, integrating asana, pranayama, and meditation, followed by a nourishing breakfast. Morning philosophy classes will explore key yogic teachings to deepen your understanding and support your personal journey.

Before lunch, you will be guided into deep rest through practices like sound healing or Yoga Nidra, a meditative state often described as “psychic sleep.” In the late afternoon, you will return to the mat for another enriching yoga session, and after some time to unwind, the day gently concludes with a silent evening meditation, helping you settle into stillness and reflection. Ample breaks are woven throughout your schedule, giving you time to unwind on the private beach or explore the tranquil surroundings of the island.

Daily schedule from Monday to Saturday

• 07:30 - 09:00 Yoga
• 09:00 - 11:00 Breakfast break
• 11:00 - 12:00 Yoga philosophy
• 12:30 - 13:30 Yoga Nidra or sound healing
• 13:30 - 16:00 Lunch break and rest
• 16:00 - 17:30 Yoga
• 19:00 - 19:45 Silent meditation

There will be a welcome meeting on Sunday at 5:00 p.m., before the retreat begins the following morning. The retreat will finish on Saturday evening, after the final class.

Seasonal information

Due to its proximity to the equator, Koh Phangan is blessed with tropical weather all year round. Although there are two seasons, the temperatures tend to remain fairly constant, averaging between 25 degrees Celsius and 35 degrees Celsius. The dry season usually starts in late December. This is also the peak season (December to March) with blue skies, pleasant temperatures, and relatively low humidity. The hottest time of the year is between the months of March and May. The rainy season runs from September onward. You can expect the temperature to drop a little, but keep in mind it is still hot. The weather is mixed - short rain showers and thunderstorms are interrupted by blue skies and sunny weather.

The monsoons come to the Gulf of Thailand during October and November. In these months, it can rain for days at a time. If you are not deterred by rain, this is a great time to enjoy the lush tropical nature of Koh Phangan, especially the waterfalls that flow the strongest after heavy rains. Simply put, there is no bad time to visit Koh Phangan. Please note that they cannot predict the weather for the duration of your stay. In fact, you could visit Koh Phangan in the rainy season without experiencing a single drop of rain - just as you could have a thunderstorm or two during the dry season. Before your trip, please check the weather forecast for a more accurate picture.

Electricity information

A typical Thai power outlet includes two slots with a grounding hole. The voltage is 220 Volts at 50Hz. The following plugs will fit into most Thai electrical outlets:

• Two vertical pins (Type A)
• Two round pins (Type C and F)
• Two vertical pins with an earth pin (Type B)
• Two round pins with an earth pin (Type O)

Check your electronic devices before your trip to Thailand and buy a voltage or power adapter if necessary.

What to bring

• Yoga and meditation clothing: Pack breathable tops, functional bottoms, and sports bras for comfort during sessions. Include a few dressy outfits for going out if you wish. Laundry services are widely available and affordable, so you can pack light.
• Notebook and pen: Handy for taking notes during classes
• Personal hygiene essentials: Pack your preferred items, and consider bringing a hairdryer if you will need one
• Sandals (flip-flops): Practical for the warm climate and easy to slip on and off
• Beach towel and swimsuit: Perfect for enjoying the island’s beaches
• Sunscreen and after-sun care: Even on a cloudy day, the sun is still shining so do not forget to pack a good sunscreen. It is also a good idea to bring after-sun care items like Aloe Vera or vitamin E lotion to help soothe and nourish your skin after sun exposure.
• Sunglasses and hat: Vital for protection against the strong sun, particularly between 11:00 a.m. and 4:00 p.m.
• Mosquito repellent: Essential for keeping bugs at bay. You can also purchase mosquito coils locally for use on your bungalow porch
• Raincoat: Useful year-round, as sudden rain showers can occur even in the dry season. A waterproof day bag is also a great idea for safeguarding valuables during unexpected rain.

Responsible tourism

Thai people are known for their understanding and warm hospitality, but it is important to be mindful of certain cultural taboos and social norms:

• Respect for the Monarchy: Always show reverence towards the royal family. It is a serious offense to disrespect them or objects depicting the king, such as currency.
• Temple etiquette: Wear clothing that covers your knees and shoulders when visiting temples. Remove your footwear before entering, and sit with your feet tucked behind you, ensuring they do not point towards any Buddha images. Women should avoid touching monks or their belongings, give way to them on pathways, and refrain from sitting next to them on public transport.
• Modesty at the beach: Avoid public nudity or topless sunbathing. When heading to or from the beach, ensure you are appropriately covered.
• Body language: The head is considered the highest and most sacred part of the body, so avoid touching anyone’s head. Conversely, the feet are viewed as the lowest and should not be pointed at people or sacred objects.
• Saving face: Thais deeply value politeness and composure. Smiling is an excellent way to win people over, as visible anger or arguments can cause embarrassment.
• Respect and protect the environment. To conserve the pristine nature of Koh Phangan's beaches and jungles, they encourage you to avoid using plastic bottles and bags if possible - rather, bring your own reusables.

By respecting these cultural conventions and adopting sustainable practices, you will not only enrich your travel experience but also show gratitude to the warm and welcoming Thai people. A few kind words in Thai will go a long way, too.

Passport / visa information

Most passport holders are eligible for a standard 30-day visa exemption upon arrival in Thailand, free of charge and without the need for prior application. However, they recommend checking with the Thai embassy or consulate in your home country to confirm if this applies to you. You can also refer to the official Thai immigration website or your government’s travel advisory site for up-to-date information.

If you wish to stay longer than 30 days, you can apply for a 30-day extension at the local immigration office on the island. The fee for this extension is 1,900 THB. Alternatively, you may choose to apply for a tourist visa at a Thai embassy before your arrival. Please note that undertaking a "border run" to extend your visa is not possible during multi-week retreats.

Travel insurance information

You are responsible for arranging their own travel, including flights, visas, and travel insurance. One Yoga Thailand strongly recommends purchasing travel insurance that covers trip cancellation and travel disruption, including illness.

Important information

Sometimes, One Yoga Thailand may take pictures or video recordings during courses. One Yoga may use these for marketing purposes. If you do not want to be included in these pictures or videos, please let them know and they will make sure they are not using any pictures or videos of you. The use of alcohol and recreational drugs is prohibited during the retreats, including during free time. Breaking this policy will result in eviction from the course without being entitled to any refund.

Smoking is prohibited on the school’s premises, both indoors and outdoors. If you must smoke, then take a walk alone outside One Yoga campus and do not influence others who might want to quit smoking, neither by smell nor by sight. If you are attending a yoga teacher training course, you are required to attend all classes at the scheduled times and follow the instructions of the teachers to receive a yoga teacher training certificate.