A Journey into Sacred Practice & Embodied Wisdom

Join Krissa (500hr DYRT, YACEP) for a transformative Dharma Yoga Immersion Retreat at the breathtaking Nøsen Fjellhotell, where the serene Norwegian mountains provide the perfect setting for deepening your practice, re-igniting your passion to practice and teach, as well as sparking a deep sense of community and remembrance.

This retreat is designed for yoga practitioners, seekers, and teachers who long to immerse themselves in the heart of Dharma Yoga and its complementary practices.

Over five sacred days, you’ll experience: 

• Dharma Yoga Level 1, 2, 3 

• Morning Practice (Asana, Pranayama, Meditation)

• Asana & Sequence Labs - Deconstructing the Practice 

• Restorative Yoga

• Yoga Nidra

• Yoga SPA (Restorative Yoga w/ Supportive Touch, Props & Aromatherapy) 

• 3 x Yoga Philosophy & Wisdom Circles 

• 3 x Sacred Ceremonies - Experience the power of Ritual, Intention & Maha Sadhana (“The Great Practice”) 

• Delicious plant-based food to nourish our body, mind and soul 

• All these practices woven together to create a deeply enriching, alchemical and heart-opening journey. 

An Invitation

For Yoga Teachers & Dedicated Practitioners

Option 1: Retreat Only

This immersion can be taken as a standalone 30-hour in-person retreat.

Booking below on this page.

Option 2: Turn this into a hybrid training!

Combine this retreat with Krissa´s ONLINE 100-Hr Dharma Yoga Teaching Course (20th September - 15th November) + Oslo-based classes and workshops to complete a full 150-Hr training.

Enroll here (you will be taken to Krissa´s website):

https://www.krissaludvigsenyoga.com/dharmayogatraining

About Krissa

Krissa is a 500-Hr certified Dharma Yoga Teacher who has been practicing for 20 years, and teaching for nearly 15. She is also a Restorative Yoga, Yoga Nidra & Women’s Circle Facilitator. Known for establishing the Dharma Yoga community in Oslo, Krissa regularly teaches at Leela Gamlebyen, Joy Yoga, Puro Yoga, SATS Aker Brygge, and Grep Yoga in Asker. Prior to all this, Krissa lived and taught internationally in cities like London, Hong Kong and Vancouver. She is registered with Yoga Alliance USA and offers trainings and courses as a YACEP (Yoga Alliance Continuing Education Provider).

For more about Krissa, her offerings and ways to connect: 

www.krissaludvigsenyoga.com 

www.thedharmaapproach.com

IG: @krissaludvigsenyoga

Your Investment

Our retreat offers a range of accommodation options to suit your comfort and budget.

Rates start from 6850 NOK

Price includes

• Accommodation for 4 nights at Nøsen Yoga and Fjellhotell

• 3 nutritious vegetarian meals per day

• Tea, infusion and snacks during the workshop

• All classes & workshops an the retreat

• Yoga props, mats, pillows, bolsters, locks, straps.

Price does not include 

• Transport from Fagernes/Gol 

• Special barista coffee/cafe offer 

• Spa Entrance

• Krissa´s 100-Hr Dharma Yoga Teaching Course (Online)

100-HR DHARMA YOGA TEACHING COURSE

Enrol in the 100-Hr Dharma Yoga Teaching Course via the link below, and turn this retreat into a hybrid training! Deepen your practice. Elevate your teaching. Embody the wisdom.

About Nøsen Yoga og Fjellhotell
Nøsen Yoga og Fjellhotell is a mountain retreat center in the heart of Valdres, Norway, surrounded by breathtaking nature and peaceful hiking trails. We host yoga retreats, workshops, and events year-round, offering guests a chance to slow down, connect with themselves, and enjoy nourishing vegetarian meals in a warm and welcoming community.

About BITR – Back in the Ring
Our hotel is run by a dedicated mix of staff and volunteers, creating a unique and vibrant atmosphere. Some of our volunteers join us through Back in the Ring (BITR) – a transformative program that supports people in rebuilding confidence, resilience, and purpose after life’s challenges. They take part in daily operations while developing practical skills, building community connections, and engaging in personal growth activities. This means you may meet people from all walks of life, each contributing in their own way to the Nøsen experience. We invite you to embrace the spirit of patience, openness, and shared humanity that makes our community special.

PRANAYAMA RESPIRATORY PHILOSOPHY YACEP 25-HOUR COURSE

Incarnate your breath back into the body.

Let your inhale and exhale guide the expansion of Self from a grounded place.

Map your inner universe. Embody the Spirit.

An otherworldly collaboration brings this living, breathing body of work to the majestic mountains of Norway. The world-class pranayama certification infused with respiratory philosophy and spirit-led embodiment arrives in this sacred landscape for the first time.

Join us for a transformative retreat experience, or deepen your journey with the 25-hour Pranayama Certification (YACEP course) — complete with pre-study materials to prepare you for the experience.

The Embodiment of Spirit retreat invites you to explore the deeper dimensions of breath, body, and consciousness. This unique immersion weaves together ancient wisdom, yogic practice, and respiratory philosophy — guiding you toward a living experience of Spirit through breath and embodiment.

MAIN THEMES

Breathing, Yoga and Pranayama

Learn to introduce pranayama to beginners, intermediate, and advanced students. Explore how to support the development of sustainable pranayama routines and recognize common pitfalls when teaching the breath in yoga.

(Included in the 25-hour certification course and accompanying online materials.)

Respiratory Philosophy

How to understand and experience the world, embodiment, spirit, spiritual practice, human relations, philosophy, poetics, ethics, etc. in a new way in dialogue with the experience of breathing.

Yoga's Energy Practices and Worldview

Discover the metaphysics of nature and yoga’s subtle energy systems — an invitation to see the world as an interconnected field of consciousness and vibration.

Spiritual Extensions of the Breath

Experience the breath as divine essence — the pulse of reality itself. Cultivate a refined nervous system and an expanded sense of self through breath-centered spiritual practice.

Tantrik Meditations and the Subtle Body

Map your inner universe through tantrik principles. Attune to the spanda, the “supreme vibration” within, through guided subtle body meditations and energy-based practices.

Wisdom Traditions as Inspiration

Draw insight from Taoism, Tibetan yoga, Zen meditation, and shamanic-animistic traditions — finding common threads that illuminate the path of breath, spirit, and embodiment.

Daily Asana Practice

Through movement and posture, we awaken and balance the subtle energy body.

The retreat suits especially well for yoga teachers, meditation teachers and breathworkers, but also as a deep dive to everyone working in the field of breath and having some experience with meditative practices / awareness cultivation.

ABOUT SANNI PARKKINEN

Breathing educator, breath worker, somatic coach and E-RYT 500h yoga teacher. Sanni Parkkinen is experienced breathing educator, breath worker, somatic coach and E-RYT 500h yoga teacher. Sanni's roots are in Hatha Yoga and non-dual Kaula Tantra. She has also studied non-dual Shaiva-Shakta Tantra and Vijnana Yoga immensely and taken several courses in Qigong and Tummo. Through these lineages combined with modern day trauma-informed understanding of the breath and nervous system, she loves to weave herself and her clients back into the web of Life. Sanni teaches subtle perception, language of breath, and embodiment of spirit (which we also can call prana or life force). Sanni has a deeply intuitive yet rational understanding of the human system, realms of experiences and metaphysics of nature. She is a vocal work practitioner and sound healing guide. Her big passion is to explore the convergences of latest research and ancient wisdom. Sanni's Breathing Unlimited™ approach to breath work is multidisciplinary, drawing inspiration from various modalities: Integrative Breathing Therapy, Buteyko Method, Breathwork, Taoism, Somatic Experiencing, Body-Mind Centering®, Movement Intelligence, Feldenkrais, Hatha, Tantra & Vijnana Yoga and various body-oriented therapy modalities. Sanni educates new breathing coaches both in Norway and Finland and holds retreats internationally ranging from therapeutic applications of breathing to more spirit-led explorations of breathwork.

PETRI BERNDTSON

PhD, respiratory philosopher, breath and somatic coach, author, researcher.

Dr. Petri Berndtson has been described as a thinker who has an immense philosophical imagination. He is among the leading respiratory philosophers of our time. He is also a researcher, lecturer, entrepreneur and meditation and breath coach. Petri works as a research associate at the Institute for Philosophical and Religious Studies in the Science and Research Center Koper (Slovenia). He taught philosophy for many years at the Lahti University of Applied Sciences (Finland) and was a guest lecturer at the Trondheim Academy of Fine Arts (Norway). In the field of breathwork, Petri leads workshops and gives lectures. He was, for example, an invited lecturer at “Breath Immersion: From Science to Samadhi” conference in Kripalu Center for Yoga and Health in 2015 and a keynote speaker at the GIC2024 breathwork conference in the Netherlands. Petri was also one of the organizers of Respiratory Philosophy: a Paradigm Shift (the first international academic conference on respiratory philosophy) in Portorož, Slovenia in 2023.

Petri holds a master’s degree in philosophy from University of Helsinki and Ph.D. from University of Jyväskylä (Finland). He is the author of Phenomenological Ontology of Breathing: The Respiratory Primacy of Being (Routledge, 2023) and the coeditor of Atmospheres of Breathing (SUNY Press, 2017). He is an avid practitioner of mindfulness of breathing meditation and other methods of breathwork.

If you have any questions about the retreat, email sanni@mindgrit.no

Sanni’s social media and website

Instagram: https://www.instagram.com/breathingunlimited/

Facebook: https://www.facebook.com/mindgritno/

Web page: https://mindgrit.no

Petri’s social media and website

YouTube channel: https://www.youtube.com/@mindfunfulness3273

Instagram: https://www.instagram.com/mindfunfulness/

X: https://x.com/PhiloBreathwork

Web page: https://www.ilmapiiri.fi/en-us/

PROGRAM

Thursday 15.10.

• From 15:00 Arrival

• 16:00 Lecture & Practice: Spiritual Extensions of the Breath (Sanni)

• 19:00 Dinner

• Free time

Friday 16.10.

• 8:00 Morning Yoga and Pranayama (Sanni)

• 9:00 Breakfast

• 11:00 Lecture: Introduction to Respiratory Philosophy (Petri)

• 13:00 Lunch

• 15:00 Lecture & Practice: Yoga's Energy Practices and Worldview + Pranayama (Sanni)

• 19:00 Dinner

• 20:30 Yin Yoga & Sound Bath (Sanni) - optional

Saturday 17.10.

• 8:00 Morning Yoga and Pranayama (Sanni)

• 9:00 Breakfast

• 11:00 Lecture: Respiratory Ethics, Respiratory Poetics and Respiratory Religion of the Body, the Senses and the Spirit (Petri)

• 13:00 Lunch

• 15:00 Experiential Workshop: Deep Dive into the Open Atmosphere of Breath and Air (Petri)

• 19:00 Dinner

• 20:30 Kirtan (Sanni) - optional

Sunday 18.10.

• 8:00 Experiential Session: Tantrik Meditations and the Subtle Body (Sanni)

• 9:00 Breakfast

• 11:00 Lecture & Practice: Embodiment of Spirit (Sanni)

• 13:00 Lunch

• Goodbyes!

YOUR INVESTMENT

Our retreat offers a range of accommodation options to suit your comfort and budget. Choose the space that feels right for you - whether it’s a cozy shared room or your private sanctuary.

Rates start from 7200 NOK

Included

• Accommodation

• Three delicious, vegetarian meals daily

• Retreat program

Not Included 

• Transport from/to Gol or Fagernes 

• 25-Hour Pranayama Certification (sign up below)

• Spa entrance

If you in additionally want to take the retreat as a part of a 25-hour pranayama certification, please visit Sannis home page for more information and sign up

About Nøsen Yoga og Fjellhotell
Nøsen Yoga og Fjellhotell is a mountain retreat center in the heart of Valdres, Norway, surrounded by breathtaking nature and peaceful hiking trails. We host yoga retreats, workshops, and events year-round, offering guests a chance to slow down, connect with themselves, and enjoy nourishing vegetarian meals in a warm and welcoming community.

About BITR – Back in the Ring
Our hotel is run by a dedicated mix of staff and volunteers, creating a unique and vibrant atmosphere. Some of our volunteers join us through Back in the Ring (BITR) – a transformative program that supports people in rebuilding confidence, resilience, and purpose after life’s challenges. They take part in daily operations while developing practical skills, building community connections, and engaging in personal growth activities. This means you may meet people from all walks of life, each contributing in their own way to the Nøsen experience. We invite you to embrace the spirit of patience, openness, and shared humanity that makes our community special.

Welcome to a five-day workshop with Ann Danaiya Usher at the spectacular Nøsen Retreat Centre in the Norwegian mountains. This workshop is especially tailored for practitioners of tai chi in the tradition of Moy Lin Shin who have completed the Tai Chi Grammar I course. Building on Grammar I, this course offers a systematic presentation of the next set of principles that can help to deepen your understanding of the movements.

The programme will be playful, interactive, and hands-on, with plenty of time and space to experiment and explore.

Tai Chi Grammar

In language, grammar is the underlying structure guiding and informing the way we speak. Once we speak a language, we no longer need the grammar. But while we are learning, grammar can be a tool that can help us along the way.

“Tai chi grammar” is both a set of principles and a methodology. It aims to give students, veteran practitioners and people newer to the art, an explanatory framework, a set of tools that can help deepen your understanding of tai chi, to gain autonomy in your own practice, and to connect to the spine.

About Ann Danaiya Usher

A resident of Norway since 1996, Ann Danaiya Usher began her practice of tai chi in the early 1980s in Montréal, Canada. She has taught classes and workshops in Canada, Sweden, the United Kingdom, and Norway.

Over the last decade, Ann has been investigating the internal structures of the movement, in search of a methodology to inform her own practice and to ground her teaching. This pursuit has resulted in the development of a set of principles – a “grammar” of tai chi.

Previous workshops

The first Tai Chi Grammar workshop was held at Nøsen in autumn 2024, hosted by Ann and her teacher Philippe Gagnon.

Philippe describes the method as follows:

“A structured way to introduce students to a central, yet often elusive, feature of internal movement … stretching the lower spine … addressing one of the cornerstones of internal movement.”

What participants have said:

• “It changed the understanding of my tai chi practice.”

• “The newest perspective on tai chi I have come across so far.”

• “It transformed my understanding of sitting and dropping.”

• “Very important in my journey and my learning of tai chi.”

Philippe also accompanied Ann last autumn at the first Grammar II workshop. Ann is excited to offer this course once again.

What to expect:

This workshop will take place over five days. It is intended primarily for people who have attended a Grammar I course. Building on the curriculum of Grammar I, we will go systematically through the principles of Tai Chi Grammar II, finding applications in the set and making concepts relevant to each student’s practice and individual challenges. Whereas Grammar I was mainly about the donyu, Grammar II is centred on the toryu. We will take a deep dive into forward motion – the standing, sitting, and stepping - in our tai chi moves.

The structure of the workshop will be as follows:

• Eight sessions (2.5 hours each), spread over five days.

• Systematic exploration of the principles of Tai Chi Grammar II

• Applications to the set and to each participant’s personal practice

• Optional early-morning stretching and meditation sessions

• Evenings for exchange, free practice, play, and discussion

• Long lunch breaks with time to rest or walk in the mountains

• Lunch is served on Day I. The first session begins after lunch at 3pm.

• The final session is Sunday morning. Lunch also included.

If you have not attended a Grammar I course but would still like to come to the Grammar II workshop in October 2026, please reach out to Ann directly on ann_danaiyausher@hotmail.com.

Workshop Program

Wednesday

• 13:00 – 14:00 - Lunch and check-in

• 15:00–17:30 – Introductions and first practice

• 18:00 – 19:00- Dinner

• 20:00 – Open evening practice, play, exchange (optional)

Thursday

• 07:30 –09:00- Meditation and stretching (optional)

• 09:00 –10:00- Breakfast

• 10:00–12:30 – Practice

• 13:00 – 14:00 -Lunch and free time

• 15:00–17:30 – Practice

• 18:00 – 19:00- Dinner

• 20:00 Open evening practice, play, exchange (optional)

Friday

• 07:30 – 09:00 - Meditation and stretching (optional)

• 09:00 – 10:00 - Breakfast

• 10:00–12:30 – Practice

• 13:00 –14:00 - Lunch and free time

• 15:00–17:30 – Practice

• 18:00 – 19:00-Dinner

• 20:00 – Open evening practice, play, exchange (optional)

Saturday

• 07:30 –09:00- Meditation and stretching (optional)

• 09:00- 10:00– Breakfast

• 10:00–12:30 – Practice

• 13:00 –14:00- Lunch and free time

• 15:00–17:30 – Practice

• 18:00 –19:00- Dinner

• 20:00 – Open evening practice, play, exchange (optional)

Sunday

• 07:30 -09:00 – Meditation and stretching (optional)

• 09:00- 10:00 – Breakfast

• 10:00–12:30 – Practice

• 13:00 –14:00 - Lunch and check-out

About Nøsen

While most of the workshops at Nøsen are yoga-related, Ann has had the privilege of teaching tai chi there since 2017. This centre in the Norwegian mountains has provided an ideal location for our practice with its stunning vistas, warm and informal atmosphere, and beautiful food. Participants can look forward to testing out the new sauna and plunge pool which opens during 2026!

If you are travelling from abroad, please consider arriving a day or so early so that you can enjoy some free time at Nøsen and be rested and ready for a very intensive five days of practice. If you are considering spending one or more extra days at the centre or if you will be accompanied by a family member or friend who is not participating in the workshop, simply send an email to the manager Charlotte Luskepp charlotte@nosenyoga.no and she will provide you with information about prices.

Practical Information

Location: Nøsen is about 3–4 hours northwest of Oslo.

• Buses and trains run from Oslo to Fagernes and Gol.

• Transport from there to Nøsen is available (for a fee).

• Travel details: How to get here.

Meals & Stay:

• Lunch is included on Thursday.

• Accommodation and meals are provided by Nøsen Yoga and Fjellhotell.

• The retreat centre is surrounded by hiking trails—ideal for extending your stay.

• Friends and family are welcome. Discounts are available for children.

Questions?

• For questions regarding accommodation, transport to Nøsen from Gol or Fagernes, and other logistics, please contact: post@nosenyoga.no.

• For questions about the workshop and anything else, please contact Ann here: ann_danaiyausher@hotmail.com

Your Investment

Our retreat offers a range of accommodation options to suit your comfort and budget. Choose the space that feels right for you - whether it’s a cozy shared room or your private sanctuary.

Rates start from 7400,- NOK

Included

• Accommodation

• Three delicious, vegetarian meals daily

• Retreat program

Additional services
Can be booked during registration or at post@nosenyoga.no

• Transport from/to Gol or Fagernes 

• Sauna and spa entrance

About Nøsen Yoga og Fjellhotell
Nøsen Yoga og Fjellhotell is a mountain retreat center in the heart of Valdres, Norway, surrounded by breathtaking nature and peaceful hiking trails. We host yoga retreats, workshops, and events year-round, offering guests a chance to slow down, connect with themselves, and enjoy nourishing vegetarian meals in a warm and welcoming community.

About BITR – Back in the Ring
Our hotel is run by a dedicated mix of staff and volunteers, creating a unique and vibrant atmosphere. Some of our volunteers join us through Back in the Ring (BITR) – a transformative program that supports people in rebuilding confidence, resilience, and purpose after life’s challenges. They take part in daily operations while developing practical skills, building community connections, and engaging in personal growth activities. This means you may meet people from all walks of life, each contributing in their own way to the Nøsen experience. We invite you to embrace the spirit of patience, openness, and shared humanity that makes our community special.

A nourishing autumn retreat for those who feel the need to slow down, release stress, and reconnect with themselves on a deeper level.

Building on last year’s fully booked retreat, this edition offers a deeper, body-based approach. For those returning, it is an opportunity to revisit the experience from a new place — and for new participants, a gentle and accessible entry into this work.

Throughout the retreat, we will move through a simple process of landing, sensing and expressing — supporting the body to settle, reconnect and integrate.

Alongside the experience, the retreat also offers simple and practical tools to support nervous system regulation, self-awareness, and everyday wellbeing. For those interested, it can also be approached as a learning experience, with the possibility to receive a certificate of completion upon request.

Set in the quiet and beautiful surroundings of Nøsen, this retreat offers a space to step away from daily demands, rest deeply, and reconnect with yourself in a meaningful way. The intention is not only to relax, but to leave with practical tools and a felt sense of calm that you can bring into everyday life.

While there will be time to rest and enjoy the surroundings, this retreat is designed as a deeper experience — an invitation to slow down, reconnect, and explore your inner landscape in a gentle and supported way.

This retreat is suitable for all levels and requires no previous experience.

Practical Tools and Ongoing support

• You will leave not only rested, but with simple and practical tools — including breathing practices, self-care strategies, and ways to support your nervous system in everyday life.

• Optional practices such as guided journaling and creating your own self-care menu will be offered to support reflection and integration.

• The retreat also offers space for meaningful group connection, allowing shared experience in a supportive and grounded environment.

• A certificate of completion is available upon request for those who wish to approach the retreat as a learning experience.

• A limited number of participants will also have the opportunity to continue with a complimentary 1:1 yoga therapy intake session in Oslo after the retreat. 

About Paulina Copello

Paulina Copello is a Certified Yoga Therapist (C-IAYT) based in Oslo, offering an integrative approach to physical, mental, and emotional wellbeing. Through yoga therapy, retreats, and workplace programs, her work supports nervous system regulation, stress recovery, and a deeper connection with the body.

Her approach combines movement, breath, and awareness to help release chronic tension and restore balance in a sustainable way. Sessions are gentle, accessible, and grounded in creating a sense of safety, presence, and ease in the body.

She has completed advanced training in somatic and trauma-informed practices (EC-EXATT®), integrating body-based approaches that support emotional resilience and deeper embodiment.

🌐 www.naturaljoyyoga.com

📍 Oslo, Norway

Program

Friday — Landing & Safety

• 15.00–17.00 Arrival & Check-in

• 17.00–18.00 Optional Arrival Practice

  A gentle space to land after the journey — simple breathing practices and body awareness to settle and arrive into the space

• 18.00–19.00 Dinner

• 19.00-20.00 Opening Circle

  Introduction, intention setting, and a soft arrival into the group and the experience

• Evening free time / rest

Saturday — Sensing & Regulation

• 07.30–09.00 Morning Yoga & Breathing Practices

  A slow, guided practice to reconnect with the body and breath, supporting awareness and gentle regulation

• 09.00–10.00 Breakfast

• 11.00–13.00 Workshop: Sensing Stress & Supporting the Nervous System

  An experiential workshop exploring how stress is held in the body and how we can gently support balance through simple, body-based practices

• 13.00–14.00 Lunch

• 14.00–16.30 Free time / Nature / Rest

  Optional invitation to spend time in nature with awareness, supporting rest and connection

• 16.30–18.00 Deep Rest: Restorative Yoga, Story & Yoga Nidra

  A guided session for deep rest and release, allowing the body to settle and integrate

• 18.00–19.00 Dinner

• 19.00 Optional Evening Integration

  Quiet reflection, journaling or rest

Sunday — Expression & Integration

• 07.30–09.00 Morning Yoga

  A gentle, integrative practice to reconnect and sense the effects of the work

• 09.00–10.00 Breakfast

• 10.00–11.00 Workshop: Creative Integration: From Sensing to Expression

  A guided space to reflect, express and integrate the experience through simple creative and body-based practices

• 11.00 Check-out

• 13.00–14.00 Lunch and Good Byes

Your Investment

Our retreat offers a range of accommodation options to suit your comfort and budget. Choose the space that feels right for you - whether it’s a cozy shared room or your private sanctuary.

Rates start from 5150 NOK

Included

• Accommodation

• Three delicious, vegetarian meals daily

• Retreat program in one of our shalas. Mats, bolsters, blocks and blankets available. 

Not Included 

• Transport from/to Gol or Fagernes 

• Spa entrance

About Nøsen Yoga og Fjellhotell
Nøsen Yoga og Fjellhotell is a mountain retreat center in the heart of Valdres, Norway, surrounded by breathtaking nature and peaceful hiking trails. We host yoga retreats, workshops, and events year-round, offering guests a chance to slow down, connect with themselves, and enjoy nourishing vegetarian meals in a warm and welcoming community.

About BITR – Back in the Ring
Our hotel is run by a dedicated mix of staff and volunteers, creating a unique and vibrant atmosphere. Some of our volunteers join us through Back in the Ring (BITR) – a transformative program that supports people in rebuilding confidence, resilience, and purpose after life’s challenges. They take part in daily operations while developing practical skills, building community connections, and engaging in personal growth activities. This means you may meet people from all walks of life, each contributing in their own way to the Nøsen experience. We invite you to embrace the spirit of patience, openness, and shared humanity that makes our community special.

A gentle weekend in the mountains for rest, connection, and preparation for birth.
Pregnancy is a time of profound change - physically, emotionally, and internally.
This retreat offers a quiet space to slow down, reconnect with your body, and prepare for birth in a supportive and nurturing environment.

About the Retreat

This weekend retreat is designed as a supportive pause during pregnancy - a time to step away from everyday life and reconnect with yourself, your baby, and the journey toward birth. A space where each participant can feel seen and cared for, and feel supported within a community of women walking a similar path.

Through prenatal yoga, breathing practices, guided relaxation, and birth preparation sessions, we explore both the physical and emotional aspects of pregnancy and birth.

The focus of the weekend is not intensity or performance, but rest, embodiment, and quiet preparation. In the peaceful surroundings of the Norwegian mountains, you will have time to listen inward and connect with your baby.

Both facilitators are experienced yoga teachers and doulas with backgrounds in pregnancy support and emotional wellbeing.

Optional individual sessions such as prenatal massage or 1:1 support sessions may be available during the retreat for those who wish to receive additional care.

This retreat is for pregnant women in the second and third trimester who wish to slow down, reconnect with their body, and prepare for birth in a calm and supportive environment.

You do not need any previous experience with yoga, meditation, or birth preparation. The weekend is designed to be welcoming and accessible regardless of background.

What You Can Expect

During the weekend we explore practices and tools that can support both pregnancy and birth, emotionally, mentally and physically.

The program includes:

• Prenatal yoga and breathing practices

• Yoga Nidra meditation for deep relaxation

• Birth preparation sessions

• Natural and medical pain relief alternatives

• Movement and positions that can support the birth process

• Acupressure for pregnancy and birth

• Rebozo and Spinning Babies®

• Postpartum guidance

• Time for rest, nature, and integration

• A supportive community with other pregnant women

Program

(subject to small adjustments - all sessions are optional)

Friday

• 15:00 –18:00 Arrival and check-in

  Arrive at Nøsen and take time to settle into the calm mountain surroundings.

• 18:00 –19:00 Dinner

• 19:15 – 20:15Welcome circle & gentle evening practice

  We begin the weekend by arriving together as a group. A soft prenatal yoga practice and relaxation to help the body unwind and prepare for rest. 

Saturday

• 08:00 –09:00 Morning prenatal yoga

  A gentle and grounding practice with movement and breath to awaken the body.

• 09:00 – 10:00Breakfast

• 11:00 –13:00 Birth preparation session

  An introduction to the physiology of birth and the different stages of labor.

• 13:00 – 14:00 Lunch

• 14:00 – 16:30Free time

  Time for rest, nature walks, treatments, journaling, or simply enjoying the peaceful surroundings.

• 16:30 –18:00 Birth preparation continues

  Exploring practical tools such as positions, breathing, acupressure, and rebozo techniques.

• 18:00 – 19:00Dinner

• 19:30 –20:30 Gentle yoga & Yoga Nidra

  A deeply restorative evening practice followed by Yoga Nidra for deep relaxation.

Sunday

• 08:00 –09:00 Morning prenatal yoga

• 09:00 –10:00 Breakfast

• 10:00 –11:00 Check-out & free time

• 11:00 – 13:00Closing circle

  A final gathering for reflection and integration of the weekend.

• 13:00 – 14:00 Lunch and departure 

Participation & Pace

Pregnancy is a time of constant change, and every body moves through it differently.

During this retreat you are always encouraged to listen to your own needs. All sessions are optional, and you are welcome to participate fully, modify the practices, take breaks, or simply rest whenever your body asks for it.

There is absolutely no pressure to keep up or perform in any way

Additional Information

Prenatal Yoga

Prenatal yoga is a deeply nourishing practice that supports the body, mind, and nervous system during pregnancy.

Through gentle movement and conscious breathing, you are invited to land more fully in your body, strengthen the connection with your baby, and reconnect with your innate birth wisdom.

The practice encourages intuitive movement and inner listening, helping you prepare for birth with greater presence and trust. It may also help release physical and mental tension, support the nervous system, and ease common pregnancy discomforts such as pelvic or back pain.

All practices are adapted for pregnancy and can be modified according to individual needs. No previous experience with yoga is required.

Yoga Nidra – Deep Rest and Relaxation

Yoga Nidra is a deeply restorative guided meditation practiced lying down in a fully supported position.

This practice gently guides the body and mind into a state of deep relaxation where the nervous system can soften and reset. During pregnancy, Yoga Nidra can support emotional balance, reduce stress, and improve sleep.

It also creates a quiet inner space where you can connect with your baby, cultivate trust in your body, and restore your energy.

Birth Preparation

During the birth preparation sessions we explore the natural process of labor and how the body moves through birth in its own rhythm.

Rather than focusing only on information, we also explore how birth may feel - physically, emotionally, and internally - helping the unknown become more familiar.

You will gain a grounded understanding of the physiological process of birth while also preparing for the emotional landscape that can arise during labor.

We will also share inspiration for writing a birth preferences document (fødebrev), helping you clarify what matters to you and how to communicate your wishes with healthcare providers.

The intention of these sessions is to build quiet trust - in the process of birth, in your body, and in your ability to meet the experience with awareness rather than fear.

Pain Relief Options – Natural and Medical

During the retreat we explore a wide range of comfort measures that can support you during labor.

You will receive an overview of common medical pain relief options used in hospital settings, including when they are typically offered and how they may influence the progression of labor.

Alongside this, we explore natural techniques that support the physiology of birth and encourage the release of oxytocin - the hormone that helps labor progress and deepens the sense of safety and connection.

These techniques may include breath work, sound, supportive positions, acupressure, rebozo techniques, Spinning Babies® inspired movements, and tools such as the birth comb.

The intention is not to promote one approach over another, but to expand your options so you can meet birth with greater confidence and flexibility.

Acupressure for Pregnancy and Birth

Acupressure is a gentle hands-on technique rooted in Traditional Chinese Medicine that works with the body's natural energy pathways.

During the retreat you will learn specific pressure points that can support relaxation, focus, and pain relief throughout the different stages of labor.

These techniques are simple and practical tools that you can bring with you into the birth space.

Rebozo & Spinning Babies® Inspired Techniques

Rebozo sifting and gentle techniques inspired by Spinning Babies® can be powerful tools during labor.

Performed by a birth partner or doula, these techniques help create relaxation in the body, balance in the pelvis, and optimal positioning for the baby.

The rhythmic movements support the body’s natural rhythms, release tension, and create a sense of safety that allows the birthing person to surrender more fully to the process of labor.

Postpartum Guidance

The postpartum period, also known as the fourth trimester, is a time of deep transition - physically, emotionally, and hormonally.

During the retreat we will also touch upon the weeks following birth and how you can support yourself during this important period of recovery and bonding.

We will share reflections and guidance around rest, nourishment, emotional changes, breastfeeding, and realistic expectations during the early weeks with a newborn.

The intention is to offer gentle awareness and inspiration for the journey after birth.

Community & Shared Space

Pregnancy is both an intimate and transformative experience. While much of the journey happens within, it can also be deeply supportive to spend time with other women walking a similar path.

Throughout the retreat we create a calm and respectful space where you are welcome to participate at your own pace.

There is no expectation to share - only space to listen, reflect, and be.

Often, conversations become softer in this kind of environment. Questions that felt private become easier to voice, and experiences are met with recognition rather than advice.

The atmosphere is simple, grounded, and supportive.

Closing Ceremony

On our final day we will gather for a gentle closing ceremony to honour the time we have shared together, while we settle into a quiet meditation in this circle of womanhood.

This is a space to integrate the experiences of the weekend, connect with your baby, and gently prepare to return home.

What to Bring

• Journal and pen

• Soft and comfortable clothing

• Eye pillow or eye mask (also available for purchase at Nøsen)

• Your own yoga equipment if you prefer (equipment is available to borrow at Nøsen)

• Anything that helps you relax and sleep comfortably

Your Hosts

Mika Anush | Doula, Psychologist & Yoga Teacher

Mika is a doula based in Oslo, originally from Argentina, supporting women through pregnancy, birth, and the postpartum period.
She sees this time as a deeply personal and transformative experience - one that unfolds not only in the body, but also emotionally and relationally. Her work is grounded in calm presence, emotional safety, and continuity of care.

With a background as a psychologist, she brings a gentle awareness to the inner processes that can arise during pregnancy and the transition into motherhood, creating space for each woman to feel seen, supported, and met as she is.

Her approach is not about following a fixed plan, but about helping women feel informed, connected to their body, and held throughout the experience.

Mika is also the mother of Atlas, born November 2024.

Instagram: @doula_mika | Email: doula.mikaanush@gmail.com

Sunniva Sipus | Doula, Yoga Teacher & Prenatal Guide

Sunniva is a doula and prenatal yoga teacher based in Norway, supporting women through pregnancy with a grounded and body-oriented approach.

Her work is rooted in the understanding that the body holds an innate wisdom for birth. Through movement, breath, and presence, she guides women to connect with their own rhythm and build trust in their body’s capacity.

Over the years, her experience with prenatal yoga and birth support has shaped a calm and steady way of accompanying women - one that values simplicity, awareness, and respect for the natural unfolding of pregnancy and labor.

Her approach invites women to feel supported in their own process, rather than guided into a specific way of doing.

With a background in the performing arts, her work is also informed by a sensitivity to the body, presence, and expression. This is complemented by her experience with practices such as yoga nidra and energy-based work, as well as holding space in women’s retreats - all of which deepen her ability to create environments where women can soften, reconnect, and be met as they are.

Sunniva is also the mother of two children, Felix (2008) and Lilja (2011).

Instagram: @doula_sunniva | Email: post@sunnivasipus.com

Your Investment

Our retreat offers a range of accommodation options to suit your comfort and budget. Choose the space that feels right for you - whether it’s a cozy shared room or your private sanctuary.

Rates start from 5200 NOK

Included

• Accommodation

• Three delicious, vegetarian meals daily

• Retreat program in one of our shalas. Mats, bolsters, blocks and blankets available. 

Not Included 

• Transport from/to Gol or Fagernes

• Spa entrance 

About Nøsen Yoga og Fjellhotell
Nøsen Yoga og Fjellhotell is a mountain retreat center in the heart of Valdres, Norway, surrounded by breathtaking nature and peaceful hiking trails. We host yoga retreats, workshops, and events year-round, offering guests a chance to slow down, connect with themselves, and enjoy nourishing vegetarian meals in a warm and welcoming community.

About BITR – Back in the Ring
Our hotel is run by a dedicated mix of staff and volunteers, creating a unique and vibrant atmosphere. Some of our volunteers join us through Back in the Ring (BITR) – a transformative program that supports people in rebuilding confidence, resilience, and purpose after life’s challenges. They take part in daily operations while developing practical skills, building community connections, and engaging in personal growth activities. This means you may meet people from all walks of life, each contributing in their own way to the Nøsen experience. We invite you to embrace the spirit of patience, openness, and shared humanity that makes our community special.

Our minds are energy. And there are ways to start to understand, experience and affect this energy. Through yoga asana, pranayama and meditation we will be delving into this powerful dimension. In addition, I will be sharing a personal practice that I have been developing and cultivating only for myself till now. I call this “The mind game”, and I am very excited to share this with you.

We will be drawing on classical yoga. Through asana, pranayama and meditation I will teach you the five PRANAVAYUS, or subtle wind energies, as well as the BANDHAS, or energy locks/holds. We will also utilize powerful tools like mantra to manage our minds. Mantra literally means “that which saves/protects the mind”.

In addition, I will be sharing a personal practice. Have you ever noticed that your mind is habitual? That your mind is stuck in certain patterns? I myself am like a broken record – on repeat, me defending myself because I think I am always wrong, or trying to please everyone. So here I have: 1. Repetition. 2. Defending myself. 3. I am always wrong. 4. People pleasing. Over the last couple of years, I have found a powerful way to work with these and other patterns. During this retreat, we will use our imagination and a writing/drawing practice to place our habitual thinking patterns into a meta perspective. This way we can shine light on them so we may see, recognize, befriend them, and be freer in choosing what we want.

After our time together, hopefully you have more tools to use in your own practice, you understand your own mind energy better and you have experienced more space. This is a deep process that helps you understand yourself, and at the same time all of us, the mind itself. We can harness our energy and direct it into our projects, our happiness, our lives, instead of being drained by habitual thinking.

About Daniel Gjerde Kolmannskog

For 20 years I have been on a deliberate spiritual journey to seek out more truth and more reality and more of my humanness. I learned Tibetan Buddhist meditations and practices in Kopan Monestary in Nepal in 2008 and started my teaching journey in 2011. I teach in a way that is very real and very explored from my own side, its tested over time and I bring my heart and literally my soul into how I teach. I can be silly and at the same time I get serious with my intentions. I use practices from Tibetan Buddhism, hatha yoga, tantra yoga (not neo-tantra), I focus on alignment of the physical body and subtle cues, and I teach with intention doing my best to lead you through experience.

Contact info:

www.letsyoga.no

Instagram: letsyoga.no

danielgjerde@gmail.com

+4795799216

Program

Friday

• 1500-1800 Check in

• 1800-1900 Dinner

• 1930-2100 Yoga asana, pranayama and mantra

Saturday

• 0700-0900 Yoga asana, pranayama and mantra

• 0900-1000 Breakfast

• 1200-1300 Talk on energy and mind

• 1300-1400 Lunch

• 1500-1700 “The mind game”

• 1800-1900 Dinner

Søndag

• 0700-0900 Yoga asana, pranayama and mantra

• 0900-1000 Breakfast

• 1100-1300 Yoga asana, pranayama and meditation.

• 1300-1400 Lunch

• 1500 Good bye

Your Investment

Nøsen offers a range of accommodation options to suit different comfort preferences and budgets.

Rates start from 4 450,- NOK

Included

• Accommodation

• Three delicious vegetarian meals daily

• Full retreat program

Optional Add-ons

Additional services can be booked during registration or through the reception. Exact times must be reserved by contacting post@nosenyoga.no or the reception at least 24 hours before your arrival.

• Transportation to/from Gol or Fagernes

• Access to the sauna and spa facilities

About Nøsen Yoga og Fjellhotell
Nøsen Yoga og Fjellhotell is a mountain retreat center in the heart of Valdres, Norway, surrounded by breathtaking nature and peaceful hiking trails. We host yoga retreats, workshops, and events year-round, offering guests a chance to slow down, connect with themselves, and enjoy nourishing vegetarian meals in a warm and welcoming community.

About BITR – Back in the Ring
Our hotel is run by a dedicated mix of staff and volunteers, creating a unique and vibrant atmosphere. Some of our volunteers join us through Back in the Ring (BITR) – a transformative program that supports people in rebuilding confidence, resilience, and purpose after life’s challenges. They take part in daily operations while developing practical skills, building community connections, and engaging in personal growth activities. This means you may meet people from all walks of life, each contributing in their own way to the Nøsen experience. We invite you to embrace the spirit of patience, openness, and shared humanity that makes our community special.

The Art of Balance

A weekend to explore how you stand — and how you find balance in the middle of it all.

We live in a society where many things are asked of us. Often, we are pulled in different directions, affecting both the people around us and ourselves. Some of these demands come from within, others from what we believe others expect of us.

In November, just one month before the new year, it feels natural to take a weekend to reflect on what the year ahead might hold.

Effort Without Tension, Ease Without Giving Up

In yoga, balance is often described as the meeting of two qualities: steadiness — the strength and effort to hold a pose, and ease — the trust to soften within it. Too much effort and we grip, we tire, we brace against everything. Too much ease and we lose our shape altogether, drifting without direction.

Over the weekend, we will work with movement, group coaching and quiet time in nature to explore how we relate to what we cannot predict or control — and to find a kind of balance that doesn’t depend on having it all figured out.

This retreat explores the same balance off the mat — where in our lives we are gripping when we could soften, and where we are drifting when we could stand a little firmer. It’s a chance to notice where you push, where you tighten or give way, and how to move through your days with more steadiness.

Meet the teachers

We are Ronit and Elina. We are both experienced yoga teachers and work as professional coaches in different fields. Our approach brings together two effective tools: yoga for connecting with the body, and group coaching for clarity and growth. The concept "The Art of...." is a series of retreats designed to offer structured, supportive practices that strengthen different parts of our body and lives. After The Art of Change (2025) and the Art of Expression (Spring 2026), we explore a new theme: The Art of Balance. 

Program

Friday, 20 November

• Day 1 — Releasing and Letting Go

• 15:00 – 17:00 Arrival and check‑in

• 17:00 – 17:30 Welcome circle and introduction

• 17:30 – 18:30 Body Release and Intention A grounding practice to arrive in the body and set an intention for the weekend: What do I need to give, and what do I need to receive?

• 18:00 – 19:00 Dinner

• 20:00 – 21:00 Rooted and Open An evening yin practice focused entirely on release and ease

Saturday, 21 November

• Day 2 — Finding Balance in the every day pull 

• The morning begins in silence and continues throughout breakfast — a short vipassana‑inspired experience to observe and settle.

• 08:00 – 09:15 Vinyasa for Inner Peace A practice dedicated to ourselves — honouring our life, our experience and our resilience.

• 09:15 – 10:00 Breakfast (held in silence)

• 10:00 – 10:30 Reflection time and optional ease back into group connection

• 11:00 – 13:00 Group Coaching Workshop: What Is Balance? 

• 13:00 – 16:00 Lunch and free time

• 16:00 – 17:30 Forest Walk and Reflection Inspired by forest therapy: walking in nature, practicing trust in each next step, mindfulness, and returning to the present moment.

• 18:00 – 19:00 Dinner

• 20:00 – 21:15 Resting into balance A gentle evening practice with a soft massage to relax the body and mind

Sunday, 22 November

• Day 3 — Returning Back to Our Center

• 07:30 – 09:00 Dynamic Vinyasa: Every Step Matters An energising flow with music — a joyful practice to overcome worry and find inner resilience.

• 09:00 – 10:00 Breakfast and free time

• 11:00 – 13:00 Closing Circle — The Art of Balance Reflecting on what we are taking home. Includes a small art‑based workshop practice.

• 13:00 Lunch and departure

Your Investment

Nøsen offers a range of accommodation options to suit different comfort preferences and budgets.

Rates start from 4 450 ,- NOK

Included

• Accommodation

• Three delicious vegetarian meals daily

• Full retreat program

Optional Add-ons

Additional services can be booked during registration or through the reception. Exact times must be reserved by contacting post@nosenyoga.no or the reception at least 24 hours before your arrival.

• Transportation to/from Gol or Fagernes

• Access to the sauna and spa facilities

About Nøsen Yoga og Fjellhotell
Nøsen Yoga og Fjellhotell is a mountain retreat center in the heart of Valdres, Norway, surrounded by breathtaking nature and peaceful hiking trails. We host yoga retreats, workshops, and events year-round, offering guests a chance to slow down, connect with themselves, and enjoy nourishing vegetarian meals in a warm and welcoming community.

About BITR – Back in the Ring
Our hotel is run by a dedicated mix of staff and volunteers, creating a unique and vibrant atmosphere. Some of our volunteers join us through Back in the Ring (BITR) – a transformative program that supports people in rebuilding confidence, resilience, and purpose after life’s challenges. They take part in daily operations while developing practical skills, building community connections, and engaging in personal growth activities. This means you may meet people from all walks of life, each contributing in their own way to the Nøsen experience. We invite you to embrace the spirit of patience, openness, and shared humanity that makes our community special.

When November arrives, nature changes pace. The days grow shorter, the light becomes softer, and the landscape quieter. It is a time that naturally invites us to turn our attention inward, slow down, listen to the body, and make more space for rest.

At the same time, the darker season can make both body and mind feel a little heavier. That is why we want to create a space to breathe — a few days where you can step away from everyday life, move your body, rest deeply, and replenish your energy.

This retreat has a particular focus on the lymphatic system and how movement, breath, relaxation, and simple self-massage techniques can support the body’s natural circulation and lymphatic flow.

Throughout the weekend, we will combine lymphatic yoga and self-massage with yin yoga, restorative practices, meditation, and yoga nidra. The practices will alternate between gentle movement and deep rest, with plenty of time to tune in and allow the body to settle.

Between the sessions, you will also have time simply to be. Take a walk in nature, read, write, rest, enjoy the silence, or spend time connecting with the other participants.

What you can expect

Lymphatic Yoga – gentle and dynamic movements that support the body’s natural circulation and lymphatic flow.

• Lymphatic Self-Massage – simple techniques that you can take home with you and incorporate into your daily life.

• Yin, Restorative Yoga and Yoga Nidra – calming practices focused on rest, presence, and recovery.

• Meditation and Somatic Awareness – time to settle into the body and meet whatever arises with curiosity and calm.

• Nourishing Vegetarian Food – wholesome meals providing warmth, nourishment, and energy throughout the weekend.

• Time for Yourself – space for nature, rest, reflection, reading, or simply doing nothing.

The retreat is suitable for everyone, and no previous yoga experience is required.

The intention is not to perform or accomplish as much as possible, but to create a few days with a different rhythm — where movement, rest, nature, and presence take center stage.

About Anna Louisa

This retreat will be led by Anna Louisa Paixao Berg, who was introduced to Kundalini Yoga at a young age by her mother. She has now been teaching and leading retreats for more than 10 years in Norway, Sweden, and Morocco.

With more than 2,000 hours of study with a wide range of teachers in Hatha Yoga, Yin Yoga, and Yoga Nidra, as well as being a certified Ayurvedic Wellness Consultant and Vedic Coach following studies with David Frawley, Anna brings a broad and diverse body of knowledge to her teaching. She is also a lymphatic massage therapist and is currently studying to become a stress educator.

Anna Louisa weaves her knowledge into practices that nourish and revitalize all layers of the self, offering a therapeutic, gentle, and mindful approach to yoga.

She currently lives in her hometown of Stockholm after spending a decade in Oslo, and considers both places home.

For questions about the retreat, please contact Anna at annalouisa.berg@gmail.com

Website: www.annapaixao.com

Please note: Anna teaches in Norwegian/Swedish or English, depending on the needs of the group.

Program

Friday

• 7:30–9:00 AM – Lymphatic Yoga

• 9:00–10:00 AM – Breakfast

• Free time – Possibility to book a lymphatic massage

• 1:00–2:00 PM – Lunch

• 5:00–6:00 PM – Yoga / Meditation

• 6:00–7:00 PM – Dinner

• 7:30–9:00 PM – Yin / Restorative Yoga

Saturday

• 7:30–9:00 AM – Lymphatic Yoga

• 9:00–10:00 AM – Breakfast

• Free time – Possibility to book a lymphatic massage

• 1:00–2:00 PM – Lunch

• 5:00–6:00 PM – Yoga / Meditation

• 6:00–7:00 PM – Dinner

• 7:30–9:00 PM – Yin Yoga / Restorative Yoga

Sunday

• 7:30–9:00 AM – Lymphatic Yoga

• 9:00–10:00 AM – Breakfast

• 10:00 AM – Check-out

• 12:00–1:00 PM – Gathering & Closing Session

• 1:00–2:00 PM – Lunch

Your Investment

Our retreat offers a range of accommodation options to suit your comfort and budget. Choose the space that feels right for you - whether it’s a cozy shared room or your private sanctuary.

Prices from 3990,- NOK

Included

• Accommodation

• Three delicious, vegetarian meals daily

• Retreat program, mats and yoga props.

Add ons

• Transport from/to Gol or Fagernes 

• Sauna entrance

• Dog-friendly room – please contact us to check availability

Nøsen Yoga og Fjellhotell is a mountain retreat center in the heart of Valdres, Norway, surrounded by breathtaking nature and peaceful hiking trails. We host yoga retreats, workshops, and events year-round, offering guests a chance to slow down, connect with themselves, and enjoy nourishing vegetarian meals in a warm and welcoming community. There will be plenty of time each day to go hiking, enjoy the tranquility, bathe in mountain lakes, cycle, paddle or just lie in the grass to relax.

About BITR – Back in the Ring
Our hotel is run by a dedicated mix of staff and volunteers, creating a unique and vibrant atmosphere. Some of our volunteers join us through BITR - a transformative program that supports people in rebuilding confidence, resilience, and purpose after life’s challenges. They take part in daily operations while developing practical skills, building community connections, and engaging in personal growth activities. This means you may meet people from all walks of life, each contributing in their own way to the Nøsen experience. We invite you to embrace the spirit of patience, openness, and shared humanity that makes our community