Sardinia - Voga, Pilates Yoga & HIIT Retreat

Daily Vinyasa | Yin | VOGA | Mediation | HIIT
Relax, unwind, and rediscover your inner peace in the warm Sardinian sunshine and the transparent turquoise seas. This retreat is an invitation to you to take some time for yourself.

Starts:

Ends:

28 September 2022

2 October 2022

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 Sardinia - Voga, Pilates Yoga & HIIT Retreat
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All you need to know

Surrender to your own impulses, feel your own body and give space to your feelings.


Mateo and Tian will be joining us from London and leading the heart pumping Hiit classes. Zsuzsa will be in charge of the pilates, strength and conditioning classes. And after our very successful Mykonos retreat in September, once again come and join House of VOGA founder Juju Murrell on a journey of self expression through Voga, a highly stylized and expressive fitness class inspired by yoga, voguing and contemporary dance, set to an 80’s house music beat and designed to empower. Boasting collaborations with Vogue, Louis Vuitton and Made In Chelsea, VOGA truly is the ‘haute couture of fitness’.


"Previously, all my focus was on HIIT training and weights. I gave Voga a try on a holiday retreat in the Greek Islands and now see the benefits to adding it to my workouts. Speaking for myself, the key physical benefits are through the balancing muscles, hips, back and shoulders that are typically missed in my usual training."

- guest from our VOGA retreat in Mykonos in September


Take time to recharge in a relaxed and social setting. We offer a programme of immersive health, indulgent leisure and improved wellbeing centred around daily guided VOGA and yoga classes, curated excursions and chef crafted nutrition. Our luxury villas offer magnificent views and are fully staffed by our world class in-house team, giving you everything you need to come back pampered, healthier and refreshed. Think yoga. Think Vogue. This is VOGA.


Set on the breathtaking beaches of Sardinia, we will bring you a retreat that will not only unplug you from your day-to-day life, invigorate all your senses, but help you cleanse from inside and out.


3 hours of daily yoga practice, split into an invigorating and awakening 90 minute vinyasa morning practice and a 90 min restorative evening yin and meditation, coupled with daily hikes in the infamous Sardinia hills and beaches, will leave you fully strengthened and energised after the dark winter months.


Practice gentle Hatha yoga and pranayama with a warm, open, and joyful teacher and discover profound relaxation as you are guided by her soothing voice through deep yoga Nidra and mindfulness practices. You will learn some new tools on how to maintain that sense of tranquility for when you return to your daily life.


Nava Haus Retreats retreats are planned around our four key pillars of L.I.F.E: leisure, indulgence, fitness and energy. We combine training and instruction, socializing, well-being and downtime. We expect you to come back pampered, healthier, mentally sound and with new life-long friends.


* The most stunning beachside villa in Sardinia

* Our own chef and Italian cooking Classes

* Daily fitness and activities

* Outdoor Heated Swimming Pool

* Setting big goals for welness, helping each other achieve them

Activities: Artisan market, cycling, wine tasting, snorkel, walk around the town, beach trips

Spa treatments: Facials, massages, manicures and pedicures available.


THE VILLA:

The outstanding beachfront villa with large private pool and direct access to the sandy beach directly from the garden, ‘The Beach House’ is on three levels and has been just recently entirely renovated. It has a state of the art kitchen, spacious living and dining areas, various outside spaces; privacy and gorgeous views which will leave you both enchanted and totally relaxed. It is only minutes from the tourist harbor and the lively town of Villasimius.


AMENITIES:

● Heated Swimming pool (8x4m) set within manicured gardens.

● Various private terraces, veranda, portico and pool deck, with direct access to the beach directly from the garden.

● Large covered terrace for alfresco dining and lounging.

● Barbecue area

● Alfresco shower


The itinerary is subject to slight changes depending on weather, availability and timing

Wednesday September 28, 2022

Arrival

The villa will be ready from 10am so please feel free to arrive any time and just give us your flight details. Alternatively, we can arrange all travel for you during the trip on your request

17.00 PM - 18.30 PM - Sunset Voga

19.30 PM - Welcome guests, ice breaker, barbecue dinner


Thursday September 29, 2022

7.00 AM - Tea / Coffee / Fruit

8.00 AM - 9.30 PM - SUNRISE YOGA Or HIIT SESSIONS

In the morning the practice will be a more energising and uplifting Vinyasa style flow to wake up the body and get you going for your day ahead.

9.30 AM  - POWER BREAKFAST - Delicious fruit and veg smoothies and breakfast served at the Nava Haus Villa (sample menus will be provided with your booking pack)

11.00 AM - HIKE

14.00 PM  - LUNCH - Prepared by the Nava Haus Chefs using local fresh ingredients.

15.00 PM - Recovery, Downtime - Relax by the pool, take a stroll, read a book.

17.00 PM - 18.30 PM - Evening Yoga or Voga - A 90 minute evening practice consisting of 15 minute meditation. The late afternoon/evening class will be a relaxing Yin and restorative practice to prepare you for your evening.

19:00 - DINNER OUT - Sardinia boasts some of the best cuisine in Italy, so we would like you to sample the local

delicacies in one of the nearby fishing village restaurants.

23.00 RETIRE


Friday September 30, 2022

7.30 AM Tea / Coffee / Fruit

8.00 AM - 9.30 AM SUNRISE YOGA Or HIIT SESSIONS

In the morning the practice will be a more energising and uplifting Vinyasa style flow to wake up the body and get you going for your day ahead.

9.30 AM - POWER BREAKFAST - Delicious fruit and veg smoothies and breakfast served at the Nava Haus Villa (sample

menus will be provided with your booking pack).

11.00 AM - Morning Hike or Local Sightseeing.

14.00 PM - HEALTHY BRUNCH - Healthy brunch prepared by the Nava Haus Chefs using local fresh ingredients.

15.00 Recovery, Downtime - Relax by the pool, take a stroll, read a book, or retire into your villas.

17.00 PM - 18.30 PM Evening Yoga or Voga - A 90 minute evening practice consisting of 15 minute meditation. The late afternoon/evening class will be a relaxing Yin and restorative practice to prepare you for your evening.

19:30 - DINNER OUT in the nearby local restaurants.

23.00 RETIRE


Saturday Oct 1, 2022

7.30 AM Tea / Coffee / Fruit

8.00 AM - 9.30 PM - SUNRISE YOGA Or HIIT SESSIONS

9.30 AM - POWER BREAKFAST - Breakfast served at the Nava Haus Villa (sample menus will be provided with your booking

pack)

11.00 AM - Hillside Hike

14.00 PM - HEALTHY BRUNCH - Healthy brunch prepared by the Nava Haus Chefs using local fresh ingredients.

15.00 PM Recovery, Downtime - Relax by the pool, take a stroll, read a book, or retire into your villas.

17.00 PM -18.30 PM - Evening Yoga or Voga - A 90 minute evening practice consisting of 15 minute meditation. The late afternoon/evening class will be a relaxing Yin and restorative practice to prepare you for your evening.

19:00pm BBQ at the villa


Sunday October 2, 2022

7.30 AM Tea / Coffee / Fruit

8.00 AM - 9.30 PM - SUNRISE YOGA Or HIIT SESSIONS

9.30 AM - POWER BREAKFAST - Breakfast served at the Nava Haus Villa (sample menus will be provided with your booking

pack).

10.30 AM - FAREWELLS - Feedback with your Nava Haus host, your host checks to make sure you’re all set for the trip

back, and you had a lovely time.

12:00+ - AIRPORT - Departure to the airport for your trip back home.


Our Trainers

@houseofvoga

An expert in her field, Juju has been practising yoga for 15 years having trained in Sivananda Yoga, India and most recently in Hot Yoga through Fierce Grace, London. She created VOGA to help others manifest their inner power and connect to the physicality of the body through breath, movement and music. Juju is passionate about making fitness a social and memorable experience!

"Having known first-hand how it feels to experience depleted energy levels with post-viral chronic fatigue in my teens, my main priority since has been to cultivate energy and help others prioritise happiness, health and wellbeing. I created VOGA after the illuminating moment that life can be everything you want it to be. Free your mind, combine your passions.”

Private paid one-on-one sessions are offered 7PM to 8PM daily for those who wish to learn more in-depth techniques from Juju. These can be booked onsite but it's cheaper if booked in advance during the booking process.


@matteobryson

Mateo, our no fuss and always fun PT. He uses his knowledge of neuroscience and anatomy to train in both strength and conditioning, sports and active release therapies, understanding both the physiological and holistic needs of his clients. Mateo coaches in a way to encourage long term lifestyle change to help his clients achieve improved body composition, sports performance, specific goals and stress management. He acknowledges the importance of recovery, mindset, and science based training for optimal performance in individuals in all walks of life or careers.


@Tianhowell

Tian Howell is a pilates Instructor, Personal Trainer and life enthusiast! She first found Pilates when embarking on her professional ballet career at the late age of 14. It played a massive role in improving her strength and preventing injuries due to her hypermobility syndrome. After graduating from the Royal Academy of Dance with a first-class honours degree, she turned her attention to Pilates.

Tian’s number one goal in life is to help make people happy, healthy and encourage sustainable lifestyles.

When Tian was age 19 to 24, she went through a rough period of poor health, including Ulcerative Colitis, Cancer and Chronic Fatigue Syndrome. However, those five years gave her time to reflect and realise that her health and wellbeing must become a priority. As a result, her whole outlook on life changed, and she now works from a place of passion and positivity.

Tian is devoted to encouraging healthy, balanced lifestyles without compromising on life's little pleasures. Fitness should be sustainable and support your lifestyle rather than inhibit it.

Her classes are fun and uplifting but don’t be fooled; she’ll work you hard!


@Zsuzsavinczeller

Zsuzsa is a Hungarian from Transylvania. She's a full time fitness professional and specialises in Reforming, Strength & Conditioning and HIIT classes. She's a qualified personal trainer but she mainly works with bigger groups as she love the atmosphere when a lot of people are working out at the same time motivating each other.


Classes Offered

Power Vinyasa Flow

This style of yoga is designed to challenge the body while quieting the mind using an intellectually sequenced series of postures that synchronise the breath with movement in continual flow, creating an internal heat within the body. Vinyasa classes often begin with a series of sun salutations to warm up the body. Vinyasa yoga is a fun, athletic form of yoga that will lift your spirits and your energy levels while increasing flexibility, strength and balance.

Beginners Yoga

New to Yoga? On the privacy of your own environment where you can focus on yourself. This class will demystify some of the key postures (and Sanskrit terms) while taking things at a slower, more manageable pace. Creating confidence and comfort in your own practice. Also I’ll be offering two part beginners workshop for a more in-depth introduction to yoga – please contact me for more details.

Ashtanga Yoga

Ashtanga derives from the teachings of Sri K. Pattabhi Jois, linking breath and movement in a continuous flow. The class is based on the Primary Series – a dynamic sequence of postures practiced with focused breathing techniques ( Ujjayi breath or victorious breath), designed specifically to align the body and strengthen the nervous system, while cultivating a feeling of inner peace.

Yin Yoga / Meditation / Breath work

This is a quiet, slow and meditative practice, with a focus on the hips, pelvis and lower spine, all supported by the earth using props and variations to allow the body to open up and the mind to still. By holding postures for an extended period, the connective tissue is stimulated and joints are nourished. Yin is open to all levels and is a great way to bring balance to your dynamic yoga practice. For some the challenge of letting go in a Yin class is harder than coming up into handstand. Some Yin sessions may conclude with a seated meditation to leave you feeling grounded and restored.

HIIT Training (High Intensity, Interval Training)

HIIT workouts generally combine short bursts of intense exercise with periods of rest or lower-intensity exercise. At fitness studios and online, these workouts often mix aerobic and resistance training. HIIT workouts provide improved athletic capacity shown that HIIT regimens produced significant reductions in the fat mass of the whole-body. The benefits of HIIT include burning calories, losing weight, and building muscle. HIIT can also help you lower blood pressure and blood sugar, while improving oxygen and blood flow.

Refunds policy:

Please read our booking terms page

* extra-curricular dinners and lunches are optional and not included in booking price.

* transportation to dinner locations in the itinerary is not included but can be arranged. Pls inform our hosts if needed.

* to inform us about changes to flights, delays etc. please email the reservations team on retreats@navahaus.com.

* for any guests interested in booking extra one-on-one yoga sessions, private workout sessions or massage sessions please email the reservations team on team@navahausretreats.com to arrange in advance or speak to our host or a trainer/masseuse on-site.

For more detailed training and activities information, please email team@navavahusretreats.com.

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