Join a unique retreat where we combine yoga, painting, mantra chanting, and heart singing – for a holistic experience of creative expression and inner balance.
What to Expect
Ashtanga Yoga – Dynamic yoga that strengthens the body, brings mental clarity, and releases tension.
Painting – Unleash your creativity! Regardless of experience, explore painting as an intuitive and therapeutic process.
Mantra Chanting – Using the power of sacred mantras, we calm the mind and open the heart.
Heart Singing – Group singing in harmony brings joy, strengthens the breath, and creates a deep sense of connection.
Why Creativity?
Creativity can be seen as a bridge between the outer and inner worlds – between the world as we experience it and the deeper part of ourselves. When we create, we open up to something beyond the purely rational, entering a state of flow where thoughts, emotions, and intuition are woven together.
Creativity gives us the opportunity to let go of perfectionism, embrace spontaneity, and experience freedom, meaning, and presence – a homecoming for the soul.
Throughout history, art and creativity have been part of humanity’s spiritual quest, from ancient rituals to modern music and literature. When we create, we find our own voice and move closer to our true self.
Why Participate?
Creativity as Therapy – Reduces stress, promotes self-expression, and brings a sense of freedom.
Singing and Music for the Soul – Releases endorphins and oxytocin, enhancing well-being and strengthening the heart.
Yoga for Body and Mind – Builds physical strength, flexibility, and mental calm.
Community and Inspiration – Meet like-minded people and share experiences in a safe and supportive environment.
Welcome to a Surprise Package in the Pre-Christmas Season!
Program
Thursday
15:00–18:00 – Check-in
18:00–19:00 – Dinner
19:30–21:00 – Welcome 🤍 Heart Singing & Guided Relaxation. Introductory yoga and breathing exercises.
Friday
07:30–09:00 – Mysore (morning yoga – all levels)
09:00–10:00 – Breakfast
10:00–11:30 – Free Time
11:30–13:00 – Pranayama, Mantra & Heart Singing
13:00–14:00 – Lunch
14:00–15:30 – Free Time
15:30–17:30 – Magic of Art
18:00–19:00 – Dinner
19:30–21:00 – Mantra & Heart Singing
Saturday
07:30–09:00 – Mysore (morning yoga – all levels)
09:00–10:00 – Breakfast
10:00–11:30 – Free Time
11:30–13:00 – Chakra Balancing, Mantra & Heart Singing
13:00–14:00 – Lunch
14:00–15:30 – Free Time
15:30–17:30 – Magic of Art
18:00–19:00 – Dinner
19:30–21:00 – Magical Art Exhibition, Mantra & Heart Singing
Sunday
07:30–09:00 – Mysore (morning yoga – all levels)
09:00–10:00 – Breakfast
10:00–11:00 – Check-out
11:00–13:00 – Satsang – Meditation, Reflection, Integration & Relaxation
13:00–14:00 – Lunch
14:00 – Closing & Warm Hugs
Monika has dedicated half of her life to Ashtanga Yoga, accumulating 20 years of daily practice. Over the past 12 years, she has also taught Ashtanga Yoga through her own courses and periods as an instructor at Puro Yoga in Oslo. In addition to her steady personal practice, she has been fortunate to practice with Alexander Medin and Pernille Bønkan, two of Norway’s most respected Ashtanga Yoga teachers. In the past year, she has traveled several times to Ibiza to practice with Tomy Manzanedo, who, like Alexander Medin, is certified by Sri K. Pattabhi Jois, the founder of Ashtanga Yoga.
Although maintaining a daily yoga practice can be demanding, Monika has sustained her teaching while completing a fashion design education at KHiO, going through two pregnancies, and raising young children. Discipline is essential, but the reward is the ability to stay steady, focused, and balanced through life’s ups and downs.
During her fashion design studies, Monika realized that she was more interested in the soul within the clothes than the clothes themselves, and she became very close to the paintbrush. During this period, she also traveled regularly to India to practice yoga. This inspired her graduation collection, which was based on her own yoga practice, and led her to further study in visual arts, where she felt a direct connection to the spiritual through painting.
Monika has taught a wide range of students – from experienced yogis, prisoners, children, to pregnant women. She experiences deep joy in sharing yoga, not only on the mat but in life itself, because it is in life that yoga truly becomes useful. Monika embraces the feminine within the masculine and focuses on the interplay between the two, as in life itself. The masculine represents yang/sun, while the feminine represents yin/moon and darkness. We need both to find balance in their meeting.
Monika sees yoga as a tool for navigating life, a treasure chest that can be opened anytime, providing tools for self-regulation, inner strength, and, above all, genuine joy.
Turid
Turid is an experienced yoga instructor who values that everyone finds their own path into yoga at their own pace. She loves following others’ yoga journeys and sharing experiences together.
Everyone has their own truth and experience of yoga and life in general, and it is important to hold space for all feelings, experiences, and lessons along the way. True magic begins when we slow down, take deep breaths, and stop striving for perfection. In those moments, we can start listening to our inner self and recognize that we are enough just as we are, without external validation. We can simply breathe, be, and relax.
Turid completed RYT 200 yoga teacher training at Asta Yoga in San Francisco. She ran her own yoga studio, Yogalåva, in Neslandsvatn, Drangedal, for 10 years, offering weekly classes, courses, and retreats. Yogalåva now continues to offer yoga retreats at atmospheric farms across Norway’s beautiful landscapes.
Turid is also a musician and toured for many years with the band Katzenjammer, where multi-part singing and playfulness were central. However, with many concerts and extensive travel, she needed tools to calm her nervous system amid a fast-paced, high-pressure life. Yoga provided that grounding – rolling out her mat backstage or in hotel rooms became her sanctuary.
Music and singing taught her to open up and let go, while yoga taught her to gather herself, calm her nervous system, and find inner peace.
It was precisely this search for calm that led Turid to yoga. She struggled with anxiety from early adulthood and sought tools to find more peace. It was love at first breath when she attended her first yoga class with Karen Kollien Nygaard in Bislet, Oslo. Karen, a skilled psychologist, lecturer, and author of “Balanse – et verktøy for livet”, taught Turid numerous tools to navigate life’s ups and downs.
Turid has also attended several Ashtanga Yoga immersion weeks with Alexander Medin at Nøsen Yoga & Fjellhotell. These experiences not only deepened her yoga practice but also allowed her to work with Back In The Ring, a yoga program founded and led by Alexander.
Back In The Ring offers yoga to people struggling with substance use, mental health challenges, prison inmates, and former inmates. Through this work, Turid has connected with a wonderful network of yoga instructors focused on self-development and insight into yoga, life, the mind, and human nature. She continues to attend multiple gatherings each year with Alexander as mentor and instructor.
Ashtanga Yoga – A Journey Inward
In a life filled with hurry and external noise, there is a path inward – a trail that leads you home to yourself. Ashtanga yoga is more than a physical practice; it is a rhythm, a wave that carries you deeper than the body, deeper than the mind – all the way to the core of your being. Breath is your guide. With each inhale, you draw in life force; with each exhale, you release. The body moves, but the soul rests. Through the fixed sequences of asanas, an inner fire awakens – a transformation that not only strengthens the body but burns away the veils hiding your true self. Ashtanga is not about perfection, but surrender – meeting yourself in the stillness between movements, in the moments between breaths.
Mysore – The Traditional Way to Learn Ashtanga Yoga
The Mysore style is the traditional method of learning Ashtanga yoga, as taught in Mysore, India, by Sri K. Pattabhi Jois and his successors. Unlike led classes, where the teacher guides the whole group at once, Mysore practice is individual yet guided. Each student practices at their own pace, according to their own capacity, while the teacher offers personalized adjustments and guidance as needed. These morning classes are therefore suitable for all levels, including beginners.
For Beginners on This Retreat
You will receive a gentle introduction to Ashtanga yoga, learning breathing techniques, sun salutations, and further poses adapted to your level and pace. You will begin the Primary Series in your own rhythm and experience how to build a sustainable yoga practice.
For Experienced Ashtanga Yogis
You will receive adjustments and guidance at your level from experienced Ashtanga teachers.
Mantra & Heart Singing
Singing has always been a bridge between the inner and outer worlds, between ourselves and the community. When we sing together, something magical happens – we listen, we breathe, we melt into harmonies that lift and open us. Mantra and heart singing is a simple yet powerful practice where we use the voice to create presence and connection. Mantras carry centuries of intention and sound vibrations that can be both calming and empowering.
Heart singing builds on this with simple, beautiful harmonies that everyone can join, regardless of experience. Inspired by Beautiful Chorus, we create a space to explore our voices together – no performance, no pressure – just an open invitation to sing from the heart. We sing mantras and songs suited to the group, letting our voices weave together to experience how sound creates community, joy, and inner calm. You don’t need to read music or have singing experience – just a willingness to participate, listen, and let your voice find its natural place.
Art Magic – Where Intuition Meets Creativity
Art is more than what we see – it is an inner journey, a dialogue with the soul. On this retreat, you are invited to explore your creativity through intuitive painting and drawing, combining pencils and paints to create magic on paper. This is not about making “beautiful art” in the traditional sense, but about letting colors and movements guide you inward, without rules or limitations. By allowing your hand to move freely, untethered from the mind, you open space for the unconscious – symbols, emotions, and insights that may have been hidden. Art becomes a mirror, a meeting with what is stirring inside you right now. You may discover something new about yourself or feel freedom in spontaneous expression. Guidance is provided in a safe and playful environment where everyone can participate, regardless of prior artistic experience.
Come as you are, release expectations, and let the colors lead the way.
Pranayama: The Power of Breath – in Life and Song
Pranayama, the art of breath control, has profound benefits for everyday life and for singing. Regular practice strengthens the lungs, balances the nervous system, and creates calm and presence. It helps us manage stress, increases energy, and brings inner clarity. For singers, pranayama is invaluable, releasing tension, improving breath control, and giving the voice more power and endurance. Learning to breathe deeper and more evenly results in a more stable and open tone. Techniques like alternate nostril breathing (Nadi Shodhana) and Ujjayi breath also enhance focus, allowing you to sing with greater presence and freedom. Whether your goal is balance in daily life or a stronger, sustainable voice, it all begins with the breath.
Chakra Balancing with Mantras: Energy, Harmony, and Freedom in Song
Mantras associated with each chakra have the power to balance and activate the body’s energy centers, supporting physical and emotional well-being. Singing or reciting these chakra mantras helps energy flow freely, creating inner calm, clarity, and strength. Before heart singing, chakra mantras provide powerful preparation. Resonating with the sounds connected to each chakra opens blocked areas – especially the throat and heart chakras, which are directly tied to voice and emotional expression. Mantras release tension and deepen our connection to our inner self, allowing us to sing with more freedom, presence, and authenticity.
Satsang
Satsang, meaning “being in the company of truth,” is a practice where we gather to share wisdom, ask questions, and reflect together. It is a space for stillness, openness, and collective exploration of what has been awakened during the retreat. As a closing practice, satsang allows us to integrate and reflect on our experiences. Through conversation and sharing, we create community that strengthens understanding and inner clarity. It is a beautiful way to conclude the retreat, offering the opportunity to give thanks, listen, and move forward with a sense of inner peace, wisdom, and gratitude. Mantra and group singing are also part of the satsang tradition – and there is no better way to end this retreat than with a song together… 🤍
Retreat Pricing
Shared Room (4 people): NOK 5,150
Shared Room (2 people): NOK 5,700
Standard Single Room: NOK 6,750
Double Room with Shared Bathroom: NOK 6,750
Double Room with Private Bathroom: NOK 7,050
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.