Yoga RETREAT in Sri Lanka

You may wish to start your days watching sunrise over the ocean from the beach, take a morning dip or meditate around sunrise. As the hotel is located directly at the beach, this is a comfortable and convenient option.

We start our yoga programme at 7:30 am with pranayama. Of-course, all parts of the programme are optional and you may wish to sleep in a little longer until the vinyasa yoga class at 8:15 am. This class is dynamic and will be tailored to take account of all retreat participants, giving explanations for beginners to advanced options for experienced yogis, as well as support to everyone in between.

We will head to the breakfast/brunch buffet around 10 am. After breakfast you can take time to relax by the pool, you can always book a massage or wellness treatment, explore the area by foot, bike or scooter, or join an optional activity. We will be offering a safari at Kumana national park (known for its leopards - that is often a highlight), a lagoon safari and surfing lessons. All thes are optional and additional to the retreat package. We can also organise a trip to an upcycling enterprise for local women, which produces bags and other items from used rice bags, saris and fishing nets. If you are interested in a Sri Lankan cooking class, we can help you arrange that.

In the evenings you can watch sunset from the hotel roof - a spectacular sight nearly every night -, join a group dinner and then wind down in a yin yoga class or reiki (non-invasive energy healing) group session.

BALANCE REST & MOVEMENT IN PARADISE

PROGRAMME

You may wish to start your days watching sunrise over the ocean from the beach, take a morning dip or meditate around sunrise. As the hotel is located directly at the beach, this is a comfortable and convenient option.

We start our yoga programme at 7:30 am with pranayama. Of-course, all parts of the programme are optional and you may wish to sleep in a little longer until the vinyasa yoga class at 8:15 am. This class is dynamic and will be tailored to take account of all retreat participants, giving explanations for beginners to advanced options for experienced yogis, as well as support to everyone in between.

We will head to the breakfast/brunch buffet around 10 am. After breakfast you can take time to relax by the pool, you can always book a massage or wellness treatment, explore the area by foot, bike or scooter, or join an optional activity. We will be offering a safari at Kumana national park (known for its leopards - that is often a highlight), a lagoon safari and surfing lessons. All thes are optional and additional to the retreat package. We can also organise a trip to an upcycling enterprise for local women, which produces bags and other items from used rice bags, saris and fishing nets. If you are interested in a Sri Lankan cooking class, we can help you arrange that.

In the evenings you can watch sunset from the hotel roof - a spectacular sight nearly every night -, join a group dinner and then wind down in a yin yoga class or reiki (non-invasive energy healing) group session.

STAY GOLDEN HOTEL

Stay Golden Hotel is a beautiful, modern, quiet and tasteful hotel located right by the beach in Arugam Bay. It is a little outside of the small town's center, making it a wonderful place to clear the mind and feel at peace.

The hotel boasts a beautiful yoga shala with two walls of windows facing the sea, as well as an outdoor space towards the sea. There is a large pool, restaurant and massage/wellness facilities. The German-Sri Lankan couple running the place are very approachable with any questions, concerns or just for a friendly chat. They have a great attention to detail, making the hotel facilities high quality and the space tasteful and comfortable.

YOGA PROGRAMME DETAILS

Pranayama

In pranayama (translated as "directing life energy - prana") we modulate the breath e.g. through holds, active or passive in- and exhales and through the depth, speed and rhythm of our breathing, to influence our energy. Depending on the type of breath, pranayama can have balancing, activating or winding-down effects. Our morning exercises intend to energise and balance; while I will also introduce you to strategies that can help quiet the mind and wind down for a relaxing night's sleep.

How large is the group?

We have a maximum capacity of 15 participants, but it depends on how rooms are filled.

Vinyasa yoga

In the mornings we follow pranayama with vinyasa yoga, a dynamic yoga style where we warm up, practise some sun salutations, and continue with a range of forward and back bends, inversions and balances, side bends and twists. I give detailed alignment cues so that beginners learn to set the poses up and experienced practitioners can fine-tune their positions. I take into account the group's wishes and levels - so if there's something specific you want to learn, a body part you'd like to work more with, or you're feeling particularly active or more like something relaxing - do let me know and I'll make sure to integrate it for you. :) You'll find a bit more about my teaching style on the Teacher page.

Is the retreat suitable for my yoga level?

Anyone is welcome to join and we will cater to each participant's yoga needs. I am used to teaching mixed-level classes and sessions are tailored to make sure beginner yogis have thorough explanations and cues as well as alternative poses to more advanced ones in the flows; and that advanced practitioners have the opportunity to work up a sweat and challenge themselves with trickier poses. Anyone can always take a break during a yoga class or choose to skip yoga classes if they prefer partaking only in the breathwork and other parts of schedule.

Yin yoga

A favourite among yogis, this style differs a lot from vinyasa in that we hold each position for a few minutes. Instead of targeting muscles, we are targeting connective tissue like fascia here. In TCM, energy lines are said to run through the fascia, so this is also a practice that intends to facilitate energy flow in our bodies. It is also relaxing, "yin" being associated with the dark element, rest, night, the moon, letting go and the feminine.

Reiki

Reiki is a form of energy healing. Purely positive, healing life force energy is channelled by the Reiki practitioner and passed along to participants. The experience can be profoundly relaxing or one may have certain physical, emotional and mental experiences during the practice. You can set an intention for what you would like to heal or let the energy move where it sees the greatest healing potential at that moment.

ACTIVITY DETAILS

Surfing

Whether you're an experienced surfer or have never surfed before, Arugam Bay is a wonderful place to ride waves or learn to do so. In October you can use two surf points within walking distance - "Main Point" and "Baby Point" - or ride to other surf spots in the area such as "Elephant Rock", "Peanut Farm" or "Pottuvil Point".

Surf boards can be rented at the hotel, at various surf shops in town or at the surf spots themselves. Lessons can also be arranged directly at the hotel or at a surf school of your liking. The conditions are such that beginners can learn quickly; while the long waves at Main Point or Pottuvil Point are fun and challenging for experienced surfers. In October the waters are less busy than in peak season, the water and air being warm so you can easily surf without a wetsuit, and prices are very affordable with lessons at around €20, and board rental for just a few Euro. :)

If you wish there is time daily for surfing, e.g. at sunrise or in the afternoon.

Safari in Kumana National Park

Already on the roads just outside Arugam Bay, you can often spot elephants in the rice paddies around sunrise and sunset. There are also spots nearby where you can see crocodiles from a main road bridge. One of the special animals to spot in Kumana National Park is leopards. Kumana National Park has the second highest leopard density globally, and the highest in Sri Lanka. Of-course, a leopard sighting cannot be guaranteed.

A safari lasts around 6-7 hours and - subject to interest - I would organise it for a mid-week afternoon. The price depends on the group size, varying between about €35-100 per person. The activity is entirely optional. We will work with a safari host who we consider to be "ethical" in the sense of disrupting animals as little as possible

Lagoon safari

The lagoon safari is a relaxed 2-3 hour experience. We take a boat in the late afternoon, observing various species of birds, looking for crocodiles and keeping an eye out for elephants. At only around €10 per person it is a fun and relaxed way to connect more withh the natural environment around us.

MEALS

Breakfast/Brunch

AFter our morning yoga we can fill our reserves with an abundant breakfast/brunch buffet at the hotel restaurant. You will be able to taste local specialties such as sambol (grated coconut with spices), roti and dhosa, or Sri Lankan omelette; as well as a variety of Western breakfast options. These includes various egg dishes, smoothie bowls, fruits and granolas, sweet and savoury breads and toppings (think avocado, grilled vegetables, jams & nutella, peanut butter, hummus and more), pancakes and more.

Dinner

You can join us for a group dinner of rice and curry
... a la carte at the hotel restaurant or elsewhere. I recommend the local rice and curry, where you receive a variety of different local curries each time (often up to 5 curries in one meal) to taste and mix. The extensive menu covers seafood, salads, pasta and many other Western as well as local items, all excellently prepared with high quality ingredients and adapted to your preferred spice level. :)

EARLY BIRD PRICES until 4 August 2026

We have 5 different room types available. Please view the hotel website to understand the look and feel of each room: staygoldenarugam.com/accommodation

1 person:

• 1180€ in Double Cabana (single occupancy; after early bird: €1230), or

• 1420€ in Premium Double Room (single occupancy; after early bird: €1470)
  

2 people (e.g. a couple or friends sharing):

• 2240€ in Triple Room (€1120 per person; after early bird: €2340), or

• 2360€ in Premium Cabana (€1180 per person; after early bird: €2460)
  

3 people (e.g. friends sharing):

• 3180€ in Family Cabana (€1060 per person; after early bird: €3330)

If you would like to join as a couple or group sharing a room, with only one (or two) retreat participants, we can give you alternative offers that exclude the retreat price for the non-participating people. They would skip yoga practices but are welcome at all meals and optional excursions (such as safaris and others).

Additional nights: You can book additional nights at the hotel directly with the hotel or ask me to help you arrange it. I suggest mentioning that you are a retreat participant to make sure you can keep the same room.

Included:

• 6 nights accommodation at Stay Golden Hotel (4 - 10 October 2026)

• 7x 90-minute vinyasa yoga class

• 6x pranayama class in the morning

• 3x yin yoga class (or 2x yin yoga class & 1x reflexology self-massage workshop)

• 3x reiki group healing session (or 2x if you go on the Kumana safari)

• 6x breakfast/brunch

• 4x dinner

• pool access at anytime

Not included:

• Transfer to/from the hotel

• Additional optional activities, e.g.

  • Kumana National Park safari

  • lagoon safari

  • surf lessons

  • cooking classes

  • excursion to Rice & Carry

• meals and drinks other than brunch

• insurance of any kind

ENQUIRIES & BOOKING

You can send me any questions or a booking enquiry using the contact form below, email katharina@0neyoga.com or send me a message to +49 1523 8131 548 on WhatsApp, Telegram or Signal. Thank you!

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