We all know the vast health benefits of movement and physical activity, but how do we get started? How do we approach movement safely and sustainably? How do we overcome roadblocks that keep us from moving with ease?

When we unite breathing, movement, and relaxation, the results are empowering, revitalizing, and transformative. Learn to honor your embodied inner wisdom in this weekend retreat—reveal for yourself how movement can be a potent medicine.

This 3-day retreat will provide you with the supportive and nourishing environment to jumpstart your daily routine. Connect with nature and yourself at the Himalayan Institute’s awe-inspiring 400-acre campus. Renew and reboot with therapeutic massage, healthy movement, and lifestyle practicums.

Dr. Theresa Oswald, an integrative medicine physician, has designed this program to maximize relaxation and inspire freedom of movement. You will learn a comprehensive and balanced approach to wellness from our team of experts in the fields of movement and relaxation. Specially tailored treatments for your mind and body will act as a springboard, propelling you toward the changes you seek. This physician-directed retreat will inspire you to move freely, and provide you with the knowledge base and confidence to build a lasting and sustainable daily routine.

3 Day / 2 Night Retreat Includes:

60-Minute Relaxing and Therapeutic Massage: Our experienced massage and bodywork therapists work with you to personalize your massage for maximum comfort and relaxation. Additional treatments or sessions are available throughout the weekend as add-ons.

Daily Interactive Movement Sessions: Explore healing movements such as forest bathing, nature as medicine, trail yoga, dance, and tai chi–inspired movement, as well as self-massage techniques, relaxation, and personalized practice. These classes emphasize systematic, gentle exercises designed to help you regain proper posture, flexibility, balance, and vibrancy, and are accessible to anyone—regardless of age, flexibility, or skill.

Movement as Medicine Evening Discussions: Dr. Oswald will explore the health benefits of movement, including its effect on mood, mental clarity, longevity, and weight balance. Learn the four types of exercise that are integral to a balanced movement routine. Evening discussions are organized to help you understand the latest scientific research showing movement really is the best medicine—and discover how to gain the maximum benefit from your daily activities.


During the retreat, ample downtime is built into the schedule so you can select additional treatments to help you relax in your own unique way. Add-on services include:

  • Massage treatments including ayurvedic garshana, shirodhara and/or steam Jin Shin Jyutsu, Reiki or craniosacral therapy
  • Biofeedback therapy to assess vagal tone and heart rate variability to improve relaxation skills
  • Personalized one-on-one yoga sessions to create or refine a home practice
  • Integrative medicine physician consultation

The program begins with orientation on Friday evening and concludes at lunch on Sunday.

Amenities Beyond Your Daily Treatment Schedule

In addition to your daily program schedule, you will have access to:

  • Daily yoga classes (postponed due to COVID-19)
  • Three vegetarian meals daily
  • Explorations in self-awareness
  • 400 acres of wooded hiking trails and vistas
  • The Sacred Grove Cafe (a full-service, gourmet coffee and tea shop serving our own blends)
  • The MarketPlace bookstore & gift shop
  • Unlimited Wi-Fi
De-stress and Fortify Retreat