Renew and Revitalize with the 3 Pillars of Life with Sonja

  • Santa Teresa, San José Province, Escazu, Costa Rica
  • Mar 8 - 14, 2020 (7 days)

About This Event

Treat yourself to a tropical yoga retreat in paradise that will be nourishing, informative, relaxing, invigorating, and free from stress. This yoga vacation experience is focused on optimizing your body, mind, and spirit with the fundamentals of the 3 Pillars of health: yoga movement, healthy food, and meditation.

The 3 Pillars come from ancient wisdom that offers practical solutions to antidote the stress of modern living. It is based on these foundational healthy principles: Eat right, Think right, & Move right.

For the Move right and Think right portions, Sonja will be teaching 2 yoga classes a day. Morning classes will be all level vinyasa Flows. Before dinner classes may include restorative and hatha yoga. During these classes will be some instruction in meditation or mindfulness practices.

For the Eat Right portion, along with the spectacular cuisine at the facility, Dr. Mark Smith will give an informative lecture on Wednesday night on how to eat for optimal gut and brain health.

Between classes will be plenty of time to hit the beach, hike, swim, nap, or explore this bit of paradise. This retreat is a take home, life-changing experience!

“I had been out of my yoga practice for several years, just not able to find a place I was comfortable with. What a lucky day when I first tried out Sonja at Spiritual Flow Yoga! After just a few months I’m already practicing at my highest level yet. Sonja and all the other instructors are well trained and lead each session with enthusiasm and warmth. I particularly like the focus on correct pose positions and how to ensure you are getting the most out of your mat time. In addition to Yoga practice, Sonja offers many different services – meditation, nutrition, special guest.” ~Linda, Student “Sonja is enthusiastic and energetic however at the same time caring and considerate. The atmosphere she provides at Spiritual Flow Yoga Studio is unlike any other, her yoga lessons are serious business and her approach is very goal-oriented however, this doesn’t stop her from having fun — always smiling, cracking jokes, and up for good conversation. I’m a frequent gym-goer (which is actually where I met Sonja), and her lessons are of great intensity and satisfy my routine. Whether I’m looking to de-stress and relax, or looking for a challenge, Sonja knows how to teach an effective workout that achieves great results.” ~Lyon van den Oord, Student “Sonja’s classes always leave me feeling very relaxed and wonderful, its the place where the stress of the daily grind, gently goes away. I would highly recommend this to anyone looking to relax, unwind and do something good for your body. ” ~Debbie Stoddard, Student “I thoroughly enjoy Sonja’s classes, which are varied and interesting, focusing on asanas, the breath and meditation.” ~Denise, Student “Sonja’s Yoga, Detox & Nourish classes have been an absolute lifesaver for me. I asked God for help and he placed Sonja in my life. Learning how to take care of my body and mind has been rewarding. I weigh 24 pounds less. I have more energy. I am conscious of what goes into my body. I feel better. Mostly I am just happier. Grateful and Thankful for Sonja.” ~Mauritta, student

Event Highlights

  • -6 Nights Accommodations
  • -3 meals per day starting with dinner on the first night and ending with breakfast on the last day
  • -Round-Trip Group Transport to/from the Airport
  • -Daily Yoga Practices
  • -Personal Retreat Time (having time to nap, explore, walk, read, and just be)


Every retreat is unique and, as such, the itineraries are ever-changing! We finalize the itineraries about 3-6 weeks before the retreat, but after 10 years of hosting retreats, we do have a general idea of what most schedules look like.

Most retreats include one-to-two daily yoga classes. One class takes place in the morning, either just before or just after breakfast. After the first class and meal, you have free time to explore, relax, or take part in optional add-on activities. Lunch (if included in your retreat) will take place midday, during this free time. There is then, usually, an afternoon class followed by dinner. Occasionally some teachers choose to offer an evening restorative class or group gathering after dinner as well.

In addition, there is usually one dedicated “excursion day” in which we do not have scheduled yoga classes. This is a day for people to take advantage of some of the more involved tour and excursion offerings and is always a lot of fun!

Again, this is a very general look at what your retreat schedule could be. We work closely with the teachers to design unique itineraries that reflect their style and the group that’s traveling with them. Once your specific retreat itinerary is complete, we will send it out via email, usually two or more weeks before the retreat starts. Please keep in mind all retreat itineraries are subject to change.

Venue Highlights

Discover the true meaning of relaxation at the center’s Spa, offering a variety of first-class spa services performed by professional therapists. Treatments utilize 100% natural products. Offering massages, wraps, exfoliation treatments, facials, acupuncture, reiki, reflexology, and other beauty treatments, the Spa is located in front of Santa Teresa Beach so that you may enjoy the sounds of the sea and its cooling breezes.


The retreat will be held at an intimate beachfront hotel and yoga center located in Santa Teresa, a breathtaking white sand beach on the Pacific Ocean of Costa Rica’s Nicoya Peninsula. Situated on four acres of unspoiled tropical beach, you will find beautiful swimming areas and also outcroppings of rock where natural tide pools form. Breakfast, lunch, and dinner are prepared daily and include healthy vegetarian options along with fish and/or chicken. The food is organic when available and prepared with nourishing ingredients.

Menu Types

  • Vegetarian
  • Pescetarian
  • Includes Meat
  • Organic


You will be booking your flights for the San Jose International Airport (SJO). Before booking tickets, please be sure you have received your official confirmation note that the retreat has met its minimums. There will be one group airport shuttle each way based on our flight window guidelines. Be sure your flights align with the provided flight windows if you wish to use the group shuttle.

Tags: 3 pillars beach costa rica hiking meditation mindfulness norishing paradise relaxing retreat tropical vacation yoga

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Why Retreat?

We asked people why they go on retreat, here's what they said:

My inspiration is a desire to gain a deeper connection to and understanding of myself, something that I've been working hard on for so long and will continue to do in the future. I view a retreat as a wonderful way to focus entirely on this without the distractions of every day life! Nicola

Retreat Guru's Vision

We believe human beings are innately wise, strong and kind. This wisdom, although not always experienced, is always present. Going on retreat is a beautiful way to reconnect to our basic sanity and health. Our aspiration at Retreat Guru is to inspire people to experience authentic retreats and reconnect with their innate wisdom, strength and kindness.

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