Yoga, as it’s often experienced in the West, has become synonymous with movement - the postures, the stretch, the physical practice.

And while asana (posture) offers so many benefits, it is just one small part of a much richer, more expansive tradition.

This retreat is an invitation to step beyond the physical and into the inner practices of yoga - the ones that support your nervous system, your breath, your awareness, and your relationship with yourself.

Whether you’re brand new to yoga, curious about what exists beyond the poses, or a seasoned practitioner who values the quieter, more subtle aspects of the practice and would like to spend a weekend immersed in them, you are welcome here. All genders, bodies, and levels of experience are warmly welcome. Practices are HAES-aligned and will be offered in a way that meets you where you are.

Over the course of this immersive weekend, we will explore:

• The role of breath in stress, regulation, and presence, along with accessible, nourishing breath practices

• Deep guided relaxation practices designed to support your nervous system and invite true rest

• Meditation practices you can incorporate into your daily life, with an emphasis on making it approachable and sustainable

• Foundational teachings from the Yoga Sutras of Patanjali and the Himalayan Tradition, woven into real-life experience

• Gentle, intentional movement that supports awareness from the inside out

• Time in nature to reconnect with the rhythms that exist both around and within you (including a joyful bonfire, weather permitting)

This is not a retreat about doing more.

It is a space to soften, to listen, and to remember that yoga is not about how it looks from the outside - it is something you practice and experience from within.

5-Day Extension Invitation

For those who feel called to deepen their experience, you are invited to extend your stay through Tuesday.

The additional days offer space to slow down even further, allowing the practices of the weekend to settle, integrate, and unfold in a more personal way.

Together, we’ll explore:

• Group meditation in the Sri Vidya shrine, offering a quieter, more immersive space to sit with yourself

• An additional deep rest practice, including guided visualization designed to support deeper layers of release and restoration

• An introduction to Ayurveda, the sister science of yoga, and how its principles can support your daily rhythms, energy, and overall well-being

• A final integrated yoga practice, weaving together breath, awareness, and movement in a way that feels both familiar and more connected, spacious, and easeful

• The opportunity to close our time together with kirtan, a communal and heart-opening practice of sound and connection, led by HI residents

• Support/guidance with creating a home practice that works with your life

Tuesday morning is intentionally left open, giving you time to move slowly, reflect, and prepare to transition home.

Your Himalayan Institute Experience

Nestled on a 400-acre campus in the Poconos, the Himalayan Institute offers everything you need for rest and renewal:

• Peaceful lodging in rooms designed for true rest (rooms start at just $129/night for a shared room w/ hallway bath, options all the way up to deluxe suites, meals included with every room option) and conscious simplicity

• Nourishing vegetarian meals served buffet-style, with vegan and gluten-free options available

• Sacred practice spaces, including the Sri Vidya shrine for meditation, yoga classrooms, and serene hiking trails

• Wellness and community amenities, from optional treatments at the PureRejuv Wellness Centerto a cozy tea lounge, a café, and bookstore

What You’ll Take Home

• A deeper understanding of yoga beyond the physical practice, and how it can support your daily life

• Simple breath and nervous system tools to help you move through stress with greater ease

• A felt experience of true rest - and how to return to it

• Greater awareness of your body from the inside out, with a more compassionate lens

• An approachable introduction to meditation and the teachings of the Yoga Sutras of Patanjali

• (For 5-day participants) foundational insights from Ayurveda to support your daily rhythms and well-being

• A sense of what it feels like to slow down, listen, and be in your body in a way that is supportive, not demanding

If your body has been asking for a different kind of care - one that doesn’t require pushing, proving, or perfection - this weekend is an invitation to listen.

About Your Guide

This retreat is led by Sarah Martyn, LMT, E-RYT 500 - licensed massage therapist, trauma-informed yoga teacher, and body image coach. Sarah brings nearly two decades of experience blending bodywork, yoga, and somatic mindfulness. Her teaching honors ancient traditions while creating space for students living in the modern world to rediscover ease, presence, and joy in their bodies.

What is an E-RYT 500? This designation reflects both training and experience. Sarah completed her initial 200-hour yoga teacher training in 2011, and went on to complete an additional 300 hours of advanced study through the Himalayan Institute between 2021–2023. The “E” designation (for experienced) indicates over 2,000 hours of teaching experience. Sarah is deeply grateful to share this practice, and continues to approach yoga as a student herself. There is always more to explore, and you are warmly invited to be part of that unfolding.

Registration

Registration is a two-step process: retreat tuition and accommodations.

Please reserve your retreat tuition using the button above, or save $5 (3-day) or $10 (5-day) by paying via Venmo (@Exhale-Massage-And-Yoga). If you choose to pay via Venmo, that’s all you need to do to reserve your spot - I’ll add you to the roster on Mindbody, so you can skip the registration button. If you’re new to Exhale, please include your name, phone number, and email with your payment.

Accommodations are booked separately through the Himalayan Institute. You can reserve your room using the booking button above or by calling (570) 253-5551.

Have Questions?

Please feel free to reach out to Sarah at sarahmartyn@exhalemainline.com with any questions. A discovery phone call may be scheduled for personal connection and/or to discuss more in depth questions or concerns.

I look forward to seeing you there!