Ashtanga yoga – make your practice sustainable and supportive
One week yoga retreat with Isabella Nitschke
6 February to 13 February 2027
Ashtanga yoga – make your practice sustainable and supportive
This week will look at how to make your yoga practice sustainable over time and supportive through different stages of life. We will look at how the eight limbs of ashtanga yoga can help you find balance and stability in body and mind. Every morning begins with a short, accessible pranayama and mindfulness practice to prepare for the subsequent asana class which will be taught in mysore style with physical and verbal adjustments and advice. The afternoon workshops will explore the different aspects of ashtanga yoga and how to lay a foundation for a sustainable, healthy, long-term practice. The workshops are interactive and playful with room for questions ad discussion. Each afternoon session will end with a guided relaxation practice.
Morning class
Sunday - Friday
7.30-8:30 Pranayama & Mindfulness
8:30-10:30 Mysore class
Afternoon class
Sunday, Monday, Wednesday, Thursday 16-18.00
Guided Relaxation Sunday, Monday, Wednesday, Thursday 18-18:30
Workshop themes:
Workshop 1: Reconnecting to the breath
In his class we (re)connect to our breath and explore how it influences our well-being. We delve deeper into the morning pranayama exercises, discuss the meaning and purpose of pranayama and explore the benefits of having a regular breathing practice. The aim is to help participants improve their relationship to the breath, to learn how to self-regulate and to gain a deeper understanding of the role of the breath in their yoga practice and daily life.
Workshop 2: Stability and awareness
This class looks at how to create a good, stable foundation in your yoga practice; how to be grounded and steady on our feet and in our head. We look at the importance of the sun salutations and standing sequence in ashtanga yoga; how we use our feet and legs is fundamental to laying a good foundation for what will come. We look at how being more aware in simple movements and mastering the standing postures lay the foundation for more difficult postures ahead.
Workshop 3: Strength and stability
Here we explore the connection of Bandha (locks) throughout the body and their importance for asana practice, daily posture and breathing. We specifically investigate the balance between mobility and strength in different asana, the transitions in between and how to create lightness in the practice. We play with various drills and exercises to develop strength and skills that can be helpful to maintain a stable practice over time.
Workshop 4: Spaciousness in body, mind and breath
The pressures and stresses of life may make us feel cornered or trapped. Uncomfortable asana or fear of making certain shapes with the body may cause tension and compression. In this class we look at how to create space in our movements. We particularly look at making space for the spine and its natural curves and how to practice preventing future pain or injury.
About the teacher - Isabella
Isabella Nitschke is the owner and manager of Ashtanga Yoga Malmö based in southern Sweden where she runs a daily mysore programme since 2013. She has Sharath Jois’ blessing to teach the primary and intermediate series of Ashtanga Yoga. While he was alive, she had the privilege to assist him twice for a full month at the main shala in Mysore (January 2018 and 2019) and she took part in the special teacher’s course with Sharath in Mysore 2016. She has also had the privilege of studying with teachers such as Rolf and Marci Naujokat, Richard Freeman and Mary Taylor, Eddie Stern, David Swenson, Maty Ezraty and Susanna Finocchi. Aside from Ashtanga yoga she has also studied the dynamic yoga teaching method with Godfrey Devereux.
Isabella is a qualified yoga therapist for mental health and certified in trauma adapted yoga, a lifestyle coach and relaxation therapist. She has devoted much of the past 16 years to studying and exploring the effects of yoga on our nervous system and our mental health - in particular how the practice can help increase our resilience to stress and the ability to self-regulate. Her teaching style is inclusive and aims to create a safe space for all students. She hopes to inspire practitioners to better understand and manage their bodies and minds through cultivating sensitivity and awareness of breath and movement. She has over 23 years of experience from working in health and fitness worldwide and has studied both anatomy and movement mechanics extensively.
Before yoga, Isabella worked in international politics and was employed by both the Swedish Foreign Ministry and the European Commission. She has a Politices magister in political science and a Master in East and Southeast Asien studies and has lived and worked on several continents. At present, Isabella is pursuing a Masters' program in Public Health at Lund University with the aim of integrating her previous career in policy making with her current work with health and well-being.
Read more about Isabella at https://www.ashtangayogamalmo.se/en/about-us/teachers-en
Practical Information About The Retreat Centre
Our retreat centre, Finca Naranjas (previously known as Cristoforo), is a simple yet deeply beautiful sanctuary nestled in the heart of South Tenerife. It was lovingly designed by architect Denis Devaris, who envisioned it as a meeting place for spiritual seekers. Built slowly over the course of 30 years using volcanic rock from the island, each room carries its own unique charm, full of character, thoughtful details, and personal touches.
As with many soulful spaces, a little imperfection is part of the experience. The plumbing system may not be up to modern standards, but the buildings are deeply rooted in the land and surrounded by a lush, thriving garden. Finca Naranjas truly feels like a hidden oasis.
If you're joining us during the cooler months (December - March), please be sure to pack some warmer layers. Mornings and evenings can be quite chilly, and while the rooms aren’t heated, they are equipped with cozy duvets and plenty of blankets to keep you comfortable.
Please note that the internet connection at the retreat center is currently not reliable. If you depend on internet access for work, we recommend bringing mobile data on your phone, which you can use to create a hotspot for your laptop if necessary. Mobile phone reception in the area is strong and consistent.
There is also a café about 10 minutes from the retreat with a reliable internet connection. However, it tends to be busy and may not be the most suitable environment for focused work.
The Meals
Our meals are prepared with love by our wonderful retreat chefs, offering fresh, wholesome dishes that are entirely vegetarian and mostly vegan. Wherever possible, we use local and organic ingredients to support both your wellbeing and the surrounding environment. Occasionally, eggs or dairy may be included in some meals.
If you have any food allergies or sensitivities, please let us know in advance. Gluten-free options are available.
We also have a self-service tea and coffee station available throughout the day, and we do our best to provide fresh fruit for light snacking between meals. You’re welcome to enjoy your meals either indoors or outside in the peaceful beauty of our garden.
The Practice
Our retreat offers an intimate practice setting, with a maximum of 25 students and morning classes limited to 16 participants for a more personal experience.
Sessions are held in our beautiful wooden garden Shala. During full retreats, Savasana is often enjoyed outdoors to create space in the Shala, and some afternoon workshops may also take place outside.
Please pack warm layers for practice, especially for Savasana, as mornings and evenings can be chilly
Arrival & Departure
Rooms will be ready from 3:00 PM on arrival day. The retreat begins with a welcome meeting at 6:00 PM, followed by dinner. We kindly ask all students to arrive in time for the introduction.
Our first practice session takes place on Saturday morning, and the final practice is on Friday morning. Check-out is on Friday after brunch.
Accommodation
Please find below the available accommodation options, along with the pricing. You can find pictures of the rooms by following the link in room category titles below.
Premium Rooms
Premium Rooms are the most spacious and comfortable accommodation option at the retreat, featuring larger interiors and private indoor bathrooms.
Single: 1600 GBP
Available: Casita 1
Shared: 1350 GBP
Available: Danae 1, Casa Blanca, Venus
Standard Rooms
Standard Rooms are more compact than the Premium Rooms while still offering a comfortable stay. Most include attached indoor bathrooms, while Bella Durmiente and Ficus feature outdoor bathrooms. La Granja consists of two rooms sharing one bathroom.
Single: 1500 GBP
Available: Pino de Oro, Bella Durmiente, 6 peldanos
Shared: 2500 GBP
Available: 5 Peldaños
Budget Rooms
Budget Rooms offer a simpler accommodation option with shared bathroom facilities and may experience some light noise from the nearby road.
Single: 2800 GBP
Available: Fuente 1
Shared: 2400 GBP
Available: Fuente 2
Community Rooms
Community Rooms accommodate up to three guests of the same sex in a shared space designed for a more social and affordable retreat experience.
Shared: 2200 GBP
Available: Danae 2 (3 spots)
Shared: 2000 GBP
Available: La Huerta (3 spots)
The accommodation price is all-inclusive, covering your stay, all meals, and yoga sessions. To secure your place, you can pay a 50% deposit of the total amount. Please note that the deposit is non-refundable, and the remaining balance must be paid at least 4 weeks before the start date.
Please note that single rooms are limited for this retreat. Before booking, kindly confirm availability by contacting us at info@yogagoa.com.
Please use the link below to reserve your spot for the retreat!
Book this retreat
To book this retreat, complete the form on our Make A Payment page