Prenatal yoga
Prenatal yoga is a deeply nourishing practice that supports the body, mind, and nervous system during pregnancy.
6–8 NOVEMBER 20262 NIGHTS
Preparing for Birth: a Pregnancy Yoga Weekend
With Mika Anush and Sunniva Sipus. A gentle weekend in the mountains for rest, connection, and preparation for birth.
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.
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.
Yoga Nidra
Yoga Nidra is a deeply restorative guided meditation practiced lying down in a fully supported position.
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.
Pain relief options, natural and medical
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.
Acupressure for pregnancy and birth
During the retreat you will learn specific pressure points that can support relaxation, focus, and pain relief throughout the different stages of labor.
Rebozo & Spinning Babies® inspired techniques
Rebozo sifting and gentle techniques inspired by Spinning Babies® can be powerful tools during labor.
Postpartum guidance
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.
Community & shared space
Throughout the retreat we create a calm and respectful space where you are welcome to participate at your own pace.
Mika Anush
Doula, Psychologist & Yoga TeacherMika 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.
Sunniva Sipus
Doula, Yoga Teacher & Prenatal GuideSunniva 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).
Subject to change. Meals in italics.
Friday
- Arrival and check-in. Arrive at Nøsen and take time to settle into the calm mountain surroundings.
- Dinner
- Welcome 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
- Morning prenatal yoga. A gentle and grounding practice with movement and breath to awaken the body.
- Breakfast
- Birth preparation session. An introduction to the physiology of birth and the different stages of labor.
- Lunch
- Free time. Time for rest, nature walks, treatments, journaling, or simply enjoying the peaceful surroundings.
- Birth preparation continues. Exploring practical tools such as positions, breathing, acupressure, and rebozo techniques.
- Dinner
- Gentle yoga & Yoga Nidra. A deeply restorative evening practice followed by Yoga Nidra for deep relaxation.
Sunday
- Morning prenatal yoga
- Breakfast
- Check-out & free time
- Closing circle. A final gathering for reflection and integration of the weekend.
- Lunch and departure
Getting here
Train or bus to Gol or Fagernes. Book a pickup in advance by email to post@nosenyoga.no.
HOW TO GET HEREFood
All meals are vegetarian, at 09:00, 13:00 and 18:00. Tell us about allergies before you come.
ABOUT THE CAFÉBooking and cancellation
You book and pay in our booking system. The cancellation terms are the same for every retreat.
TERMS AND CONDITIONSWhere you stay
A range of rooms to suit your comfort and budget: choose the space that feels right for you, whether it is a cosy shared room or your own private sanctuary.
About Nøsen Yoga og Fjellhotell
Nøsen Yoga og Fjellhotell is a mountain retreat centre in the heart of Valdres, Norway, surrounded by breathtaking nature and peaceful hiking trails. We host yoga retreats, workshops and events all year round, offering guests a chance to slow down, connect with themselves and enjoy nourishing vegetarian meals in a warm and welcoming community.
About 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.
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