North Carolina

Yoga for Wellness and Daily Living: The 8 Limbs of Yoga

Program No. 22381RJ
Connect mind, body and spirit at this wellness retreat as expert instructors introduce yoga postures and principles during lectures and classes, and develop practices to use at home.

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At a Glance

Join Road Scholar for a week of limber learning as you deepen your understanding of yoga and how you can use it to vitalize your daily life. During this yoga program for beginners, expert yoga instructors will introduce styles, postures and breathing techniques. Each day will include a morning and afternoon yoga practice for strengthening, healing and relaxation, as well as lecture time to address yogic concepts.
Activity Level
Keep the Pace
Designed for beginner to intermediate yoga enthusiasts. Poses or postures include standing, sitting on the floor, reclining on back and stomach on the mat, as well as poses in a chair. Participation requires getting up and down from the floor.
Small Group
Small Group
Love to learn and explore in a small-group setting? These adventures offer small, personal experiences with groups of 13 to 24 participants.

What You'll Learn

  • Find out how you can improve your physical and mental well-being with yoga postures, meditation techniques and breath-work, and develop your own practice to continue at home.
  • Learn from expert yoga instructors as you discuss yogic principles and concepts in the classroom and then put the poses to practice.
  • Begin to develop core strength and learn how it can support overall mental and physical health, prevent injuries and help you get better sleep.

General Notes

The Retreat Difference: This unique, often basic and no-frills experience at a Road Scholar Retreat includes opportunities for early morning exercise, interaction with the local community for insight into local life, an authentic farm-to-table or locally sourced meal, a live performance or event and a value-priced single room. Opportunities are available for traveling companions to attend a different program at Montreat during the same week. Due to the nature of this program, listening devices are not available. For a more advanced yoga experience, check out "Movement Meets Mindfulness: Intermediate Yoga at Montreat" (#24011).
Featured Expert
All trip experts
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Martha Nelson
Martha Nelson is a yoga instructor, potter and workshop leader. She graduated from Warren Wilson College with a B.S. in intercultural studies and had her first experience on the potter's wheel while living in a village in Sri Lanka. She completed her advanced yoga certification, 500 CYT, at the Asheville Yoga Center. Martha balances her time teaching pottery and yoga, playing old-time bass and enjoying family life in Black Mountain, North Carolina.

Please note: This expert may not be available for every date of this program.

Profile Image of Martha Nelson
Martha Nelson View biography
Martha Nelson is a yoga instructor, potter and workshop leader. She graduated from Warren Wilson College with a B.S. in intercultural studies and had her first experience on the potter's wheel while living in a village in Sri Lanka. She completed her advanced yoga certification, 500 CYT, at the Asheville Yoga Center. Martha balances her time teaching pottery and yoga, playing old-time bass and enjoying family life in Black Mountain, North Carolina.
Profile Image of Tracy Bailey
Tracy Bailey View biography
Tracy has been on the program staff of Montreat Conference Center since 1986. She began working with Elderhostel programs in 1989, and in 1997 assumed the additional role of on-site coordinator. A native of the area, she graduated from Asheville-Buncombe Technical College in 1981. Her favorite hobbies are hiking, pottery and reading. Tracy married Sam in 2007, and added three daughters to her family. In addition to her own grown children, she and Sam have been foster parents since 2010. They have four grandchildren.
Visit the Road Scholar Bookshop
You can find many of the books we recommend at the Road Scholar store on bookshop.org, a website that supports local bookstores.
Year
2024
  • 2024
  • 2025
Date
May 19 - May 24
  • May 19 - May 24
  • May 26 - May 31
  • Aug 04 - Aug 09
  • Aug 25 - Aug 30
  • Sep 15 - Sep 20
  • Sep 29 - Oct 04
  • Nov 10 - Nov 15
  • Dec 01 - Dec 06
Please Note: The program differs on certain dates.
Please Note: The program differs on certain dates.
Select trip year and date
2024
  • 2024
  • 2025
May 19 - May 24
  • May 19 - May 24
  • May 26 - May 31
  • Aug 04 - Aug 09
  • Aug 25 - Aug 30
  • Sep 15 - Sep 20
  • Sep 29 - Oct 04
  • Nov 10 - Nov 15
  • Dec 01 - Dec 06
While we make every effort to ensure the accuracy of our published materials, programs are typically advertised more than a year prior to their start date. As a result, some program activities, schedules, accommodations, personnel, and other logistics occasionally change due to local conditions or circumstances. Should a major change occur, we will make every effort to alert you. For less significant changes, we will update you during orientation. Thank you for your understanding.
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6 days
5 nights
15 meals
5 B 5 L 5 D
DAY
1
Check-in, Registration, Welcome Dinner, Orientation
Montreat, NC
D
Assembly Inn

Activity note: Inn check-in available from 3:00 p.m., program registration from 4 - 5:30 (be sure to bring your nametag)

Afternoon: Please note: You will share the Assembly Inn this week with another Road Scholar program: Gardener's Delight, program 21968 and a "Suncoast Pickleball Boot Camp." Upon arrival, feel free to pull up to the porch at the Assembly Inn to unload, then park your vehicle in any marked spot along the Lake or Assembly Drive. Program Registration. After you have your room assignment, come over to the Road Scholar table to register with the program staff and get your welcome packet containing your name-tag, up-to-date schedule that reflects any last-minute changes, other important information, and to learn when and where the Orientation session will take place. If you arrive late, please ask for your packet when you check in.

Dinner: In the Assembly Inn dining room, we’ll enjoy Montreat’s delicious buffet featuring a choice of entrée, vegetables, salad, bread and dessert, plus sweet and unsweetened tea, coffee, milk, and cold or hot water for tea or hot chocolate.

Evening: Orientation. The Group Leader will greet everyone and lead introductions. We will review the up-to-date program schedule and any changes, discuss roles and responsibilities, logistics, safety guidelines, emergency procedures, and answer questions. Each day will include a minimum of one yoga session to learn new techniques and put them into practice. Each session will involve gentle stretching, breathing and posture focus. Free time is reserved for your personal independent exploration. Periods in the schedule labeled “Free Time and “At Leisure” offer opportunities to make the program more meaningful and memorable while going out to explore on your own, engaging in available activities independently, or simply relaxing and making new friends among fellow participants. The Group Leader will always be happy to offer suggestions. Program activities, schedules, personnel, and indicated distances or times may change due to local circumstances/conditions. In the event of changes, we will alert you as quickly as possible. Thank you for your understanding. Continue getting to know your fellow participants over some refreshments in the lobby, settle in, and get a good night’s rest for the day tomorrow.

DAY
2
Yoga Intro, Yama – Morality, Niyama – Observances,
Montreat, NC
B,L,D
Assembly Inn

Activity note: Early morning coffee is available around 6:30 a.m. Join us from 7:30 - 7:45 in the main lobby for early morning stretches with Martha. Students are expected to be able to participate in poses that require getting up and down from the floor. Poses or postures include standing, sitting on the floor, reclining on back and on stomach on the mat, as well as doing poses in a chair. Students can modify poses as needed. Walk around Montreat is .5 to 1 mile on mostly paved surfaces.

Breakfast: In the dining room at the Inn, the breakfast buffet offers daily rotating choices including dishes such as biscuits and gravy, breakfast meats and potatoes, eggs, grits, pancakes, hot and cold cereal, yogurt, granola, fresh fruit, baked goods, juice, coffee, tea, milk and water.

Morning: What is “yoga”? We will learn about yoga styles, Hatha yoga, and what it means to practice yoga. We will begin with an overview of the 8 limbs of Hatha Yoga with a focus on Limb 1 in depth before moving on to practice beginning poses. We'll have some refreshments mid-morning to keep us going.

Lunch: (Buffet) In the dining room at the Inn.

Afternoon: We will regroup and continue our lesson with an in-depth focus on Limb 2 followed by gentle afternoon practice. After our class time, we’ll explore Montreat, weather permitting. The remainder of the afternoon will be free.

Dinner: Inn buffet.

Evening: Our evening program will feature a local musician/band or storyteller. Games/cards and tv available in the lobby of the Inn for fellowship.

DAY
3
Asanas – Postures, Breathing Techniques, Hike
Montreat, NC
B,L,D
Assembly Inn

Activity note: Early morning coffee is available around 6:30 a.m. Join us from 7:30 - 7:45 in the main lobby for early morning stretches with Martha. Students are expected to be able to participate in poses that require getting up and down from the floor. Poses or postures include standing, sitting on the floor, reclining on back and on stomach on the mat, as well as doing poses in a chair. Students can modify poses as needed. Optional hike 1-2 miles over varied terrain depending on weather.

Breakfast: Inn buffet.

Morning: Today, our focus will be on Limb 3 – asanas – or postures of yoga, and Limb 4 – pranayama – or yogic breathing practices. After our lesson, we’ll move on to incorporate these 2 new Limbs into our practice. We'll enjoy a snack and fellowship mid-morning.

Lunch: Inn buffet.

Afternoon: We will continue to focus on Limb 4, yogic breathing techniques, and incorporate it into our gentle practice. Next, we’ll set out on a hike in the nearby mountains,weather permitting. The remainder of the afternoon will be free for you to do what you like.

Dinner: Inn buffet.

Evening: Tonight, we'll hop on the vans and travel to nearby Black Mountain to the White Horse Music Hall for their open mic program. The entertainment value will not be in the performers, but in the opportunity to have a relaxing evening with your new friends and purchase/enjoy a local brew (or glass of wine).

DAY
4
Pratyahara – Limb 5, Free Time
Montreat, NC
B,L,D
Assembly Inn

Activity note: Early morning coffee is available around 6:30 a.m. Join us from 7:30 - 7:45 in the main lobby for early morning stretches with Martha. Students are expected to be able to participate in poses that require getting up and down from the floor. Poses or postures include standing, sitting on the floor, reclining on back and on stomach on the mat, as well as doing poses in a chair. Students can modify poses as needed.

Breakfast: Inn buffet.

Morning: The term for Limb 5, pratyahara, refers to a drawing inward of the senses to induce calm. Practicing this technique can lower your blood pressure and reduce stress. We’ll begin with a lesson to gain some understanding of the term and its implications before settling in to practice this internal focus in depth. Some goodies for a morning snack will be in our meeting space.

Lunch: Inn buffet.

Afternoon: Free Time. Take this opportunity for personal independent exploration to see and do what interests you most. Please refer to the list of Free Time Opportunities. The Group Leader will be happy to offer suggestions. You may wish to explore the area nearby or just enjoy some relaxation time.

Dinner: Our farm to table meal served in the Assembly Inn dining room.

Evening: At leisure. You may be interested in watching a movie with the gardens group, or participating in an activity with the Pickleball group.

DAY
5
Dharana – Concentration, Dhyana – Meditation
Montreat, NC
B,L,D
Assembly Inn

Activity note: Early morning coffee is available around 6:30 a.m. Join us from 7:30 - 7:45 in the main lobby for early morning stretches with Martha. Students are expected to be able to participate in poses that require getting up and down from the floor. Poses or postures include standing, sitting on the floor, reclining on back and on stomach on the mat, as well as doing poses in a chair. Students can modify poses as needed.

Breakfast: Inn buffet.

Morning: We’ll take today to build on the deeper practices of yoga as we explore the limbs of concentration and meditation. Learning to let go of the business of the outer world and connect internally can be challenging and healing. We will begin with an explanation and focus on Limb 6 – dharana – or concentration, before practicing some techniques. A snack mid-morning will keep us going.

Lunch: Inn buffet.

Afternoon: Next, we will approach Limb 7 – dhyana – or meditation, with a lesson followed by gentle practice. Afterwards, the remainder of the afternoon will be free.

Dinner: In the dining room at the Inn, we’ll enjoy our farewell buffet dinner together in the company of our fellow participants. Share your favorite experiences with new Road Scholar friends.

Evening: One more fun evening program! Be sure to prepare for check-out and departures in the morning. Be sure you've requested a box lunch if you have to leave before lunch on Friday.

DAY
6
"Samadhi”, Lunch and Departures
Montreat, NC
B,L

Breakfast: Breakfast Buffet, 7:30 - 8:30 a.m. in the Assembly Inn Dining Room.

Morning: We will culminate our week together with the study of the 8th limb of yoga, samadhi, which can be described as a balanced state of mind. To many, it can also be described as the final stage of yogic practice during which some are said to have achieved unification with hyper-conscious divinity. We will delve into a lesson to gain a better understanding of samadhi before participating in gentle practice. A morning drink and snack will give us another opportunity to informally visit with each other.

Lunch: Inn buffet. Boxed lunches will be available for those who cannot stay through lunch. This concludes our program.

Afternoon: We hope you enjoy Road Scholar learning adventures and look forward to having you on rewarding programs in the future. Please join our Facebook page and share photos of your program. Visit us at www.facebook.com/rsadventures. Best wishes for all your journeys!






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