• Heal Your Mind & Body at Dewa Spa

  • Study with World-Class Teachers

  • Practice in One of Our Unique Venues

  • Expand Your Awareness with Meditation

  • Go Hiking in the Catskill Mountains

  • Enjoy Delicious Nourishing Farm-to-Table Cuisine

  • Menla is a Project of Tibet House US,

    the Dalai Lama’s Cultural Center in NYC

  • Deluxe Queen – $2,126.00
  • Deluxe Double – $1,934.30

Address: 375 Panterkill Road PO Box 70 Phoenicia, NY 12464 United States

Email us about program

ELEVATE: Here and Now Yoga & Wellness Retreat

With Michelle Cavanagh, Jane Apostol and Sommer Chetty

July 31 - August 3, 2023

Elevate yourself into the fresh mountain air of the Catskills in upstate New York. Whether you are a seasoned yogi or beginner, join us to deepen your yoga practice, awaken your spirit, and rise to the special occasion of a 4-day, 3-night all-inclusive yoga and wellness retreat in this most lovely secluded setting. This summer will be Here and Now Yoga’s third annual retreat and second time returning to Menla. Owner/Instructor Michelle Cavanagh will teach open level yoga classes including Pranayama (breathing exercises), flowing Asana (poses), and Yoga Nidra (guided meditation). Move with ease with Alexander Technique instructor Jane Apostol to increase awareness of your own movement patterns and habits. Boost your mindset, behavior and choices as Empowerment Coach Sommer Chetty helps you move away from a sense of overwhelm and into the life you choose.

Deluxe single & double eco-friendly accommodations available.
9 gourmet vegetarian farm-to-table organic meals straight from the gardens.

18 Group Classes / Activities – You are welcome to participate in as many or as few activities as you choose.
~ Yoga (open level)
~ Alexander Technique
~ Life Coaching / Mindset Training
~ Guided Meditation

Nature Trails
Swimming Pool
Badminton
Billiards
Evening Bonfire
Sound Bath
Spa / Massage services* (additional fee, kindly book in advance)


Schedule

Monday, July 31 “ASCEND”

  • 1 pm ARRIVAL
  • 1 – 3 pm Free Time for Spa, Massage*, Pool, Nature walk, etc.
  • 3 – 3:30 pm Check-in to Rooms
  • 3:30 – 4 pm Group activity #1 ~ Ahimsa Yoga Studio
    • INTRODUCTIONS – 30 min (Michelle, Jane & Sommer)
  • 4 – 5:30 pm Group class #2
    • YOGA – 90 min (Michelle)
  • 6 – 7 pm Dinner
  • 7:30 – 9 pm Group class # 3
    • INTENTIONAL LIVING COACHING – 90 min (Sommer)
  • 9 pm Downtime / Group activity # 4
    • Billiards, Card Games ~ The Barn

Tuesday, August 1 “INSPIRE”

  • 6:30 – 7:45 am Group activity #5 ~ Ahimsa Yoga Studio
    • GENTLE YOGA / ACTIVE REST (Guided Meditation) – 75 min (Michelle & Jane)
  • 8 – 9 am Breakfast
  • 9:30 – 11 am Group class #6
    • YOGA – 90 min (Michelle)
  • 11:15 am – 12:15 pm Group class #7
    • MINDSET TRAINING – 60 min (Sommer)
  • 12:30 – 1:30 pm Lunch
  • 1:30 – 3:30 pm Free Time for Spa, Pool, Massage*, Nature walk, etc.
  • 3:30 – 5 pm Group class #8
    • ALEXANDER TECHNIQUE IN YOGA – 90 min (Jane)
  • 5 – 6 pm Free Time for Spa, Pool, Massage*, Nature walk, etc.
  • 6 – 7 pm Dinner
  • 7 – 8 pm Downtime
  • 8 pm – Group activity # 9:
    • SOUND BATH

Wednesday, August 2 “EVOLVE”

  • 6:30 – 7:45 am Group activity #10
    • MEDITATION / GENTLE YOGA / JOURNALING – 75 min (Michelle & Sommer)
  • 8 – 9 am Breakfast
  • 9:30 – 11 am Group class #11 ~ Ahimsa Yoga Studio
    • YOGA – 90 min (Michelle)
  • 11 – 12:30 pm Free Time for Spa, Pool, Massage*, Nature walk, etc.
  • 12:30 – 1:30 pm Lunch
  • 2 – 3:30 pm Group class #12
    • ALEXANDER TECHNIQUE IN DAILY ACTIVITIES – 90 min (Jane)
  • 3:45 – 4:45 pm Group class #13
    • MINDSET TRAINING – 60 min (Sommer)
  • 5 – 6 pm Free Time for Spa, Pool, Massage*, Nature walk, etc.
  • 6 – 7 pm Dinner
  • 7:15 – 8:15 pm Downtime / Group activity # 14
    • Badminton Game ~ Llasa Lawn or Billiards ~ The Barn
  • Dusk – Group activity # 15
    • Evening Bonfire

Thursday, August 3 “ELEVATE” (Check out by 11am)

  • 6:30 – 7:45 am Group activity #16 ~ Ahimsa Yoga Studio
    • MORNING MEDITATION
  • 7 – 11 am Check-out of Rooms
  • 8 – 9 am Breakfast
  • 9:30 – 11 am Group class #17
    • ALEXANDER TECHNIQUE – 90 min (Jane)
  • 11 – 12:30 pm Group class #18
    • YOGA – 90 min (Michelle)
  • 12:30 – 1:30 pm Lunch
  • 1:30 pm – Flexible – Free Time for Spa, Pool, Massage*, Nature walk, etc.
  • DEPARTURE / FAREWELL

*Spa appointments (add’ fee) recommended to be made 30-60 days in advance: To view the spa menu use this link. To book appointments email dewa@menla.org or call 845-688-6897 ext 102

*Schedule is subject to change at any time.

Leaders

Michelle Cavanagh
Here and Now Yoga Here and Now Yoga, Owner/Instructor Michelle’s movement experience started with dance at age three and continued through fitness and martial arts. She then began her yoga practice in the mid-90s eventually studying with world-renowned teachers on both coasts. After graduating from New York University in 1994, she worked as a professional actor, while also becoming a martial arts instructor in Los Angeles. In 2008, Michelle returned back home to NY to start a family. She became certified with Yoga Alliance (200-hr) in 2010 and completed a Restorative Yoga Certification in 2018. In addition to teaching yoga, Michelle owns a…
Learn more about Michelle Cavanagh
Jane Apostol
Alexander Technique Instructor Jane has nearly 30 years of experience in therapeutic bodywork, an unexpected journey stemming from her explorations as a dancer. She is a graduate of the Swedish Institute, NY, Tamalpa Institute, The Guild for Structural Integration, and has studied with a multitude of teachers worldwide.  She now works in Boulder, CO as an Alexander Technique practitioner, and multi disciplined bodyworker. Jane believes each person has a unique journey to explore in their own body. She creates customized and integrated psychophysical programs that address a wide variety of needs. Her focus is to guide you toward heightened awareness of…
Learn more about Jane Apostol
Sommer Chetty
Coach Me Sommer Empowerment Coach I’m an empowerment coach who helps women step out of overwhelm and create the life they have been too busy to dream up. I help you to understand the thoughts that are keeping you from whatever it is you want to achieve. Then I help you choose new, motivating thoughts that drive desired action.
Learn more about Sommer Chetty

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MENLA

375 Pantherkill Road, P.O. Box 70 Phoenicia, NY 12464
frontdesk@menla.org