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.