Ashtanga Retreat Uruguay, South America
with Linda Munro
November 7 – 14, 2025
Expect daily Ashtanga classes and Asana Labs, guided beach meditations at sunrise, and magical bonfire kirtans under the stars. Whether you’re looking to build strength, reconnect with yourself, or just unwind in good company, this is your invitation to slow down and tune in.
Program
FRIDAY, NOV. 7th
Snacks and refreshments available all day long as people will be arriving from different destinations at different times! Free time to meet and greet, get settled in and rest from the trip.
Check in starting at 13:00.
18:00 – 19:30Opening circle and Soft Practice with live music
19:30 Light dinner
SATURDAY. NOV. 8th
8:00 – 9:00 Light breakfast (fruits and nuts, coffee/tea)
9:00 – 11:15 Kriya, Pranayama & Ashtanga Practice
During this first practice we will learn purifying Kriya techniques to awaken the internal organs, breathing passages and tone the abdominals. After a short review of the foundations of Ashtanga Yoga: Breath, Bandha, Drishti; we will then be led through a flowing Ashtanga Practice consisting of most of primary series. Throughout the practice, we will take extra time to explore some of the challenging poses to discover different ways to approach the poses in order to bring mindfulness to our yoga. Ending with a balancing pranayama: Nadi Shodhana before final relaxation.
11:30 Vegetarian Brunch
16:00 – 18:00 Improving Hip Flexibility
This session is designed to awaken your hips, lengthen your hamstrings, and liberate your spine. Through a flowing practice, we’ll generate heat in the body to soften resistance and melt into deep, nourishing movement. Focusing on seated forward folds and powerful hip openers inspired by the Ashtanga tradition (and beyond), this session invites you to move inwards—into stillness, awareness, and introspection. Perfect for those seeking both physical release and deeper connection within.
19:00 Light dinner
20:00 – 21:00 Soothe Your Body, Lift Your Spirit: Restore to Live Music
Let tension melt away as we move through gentle, restorative stretches designed to ease muscle discomfort and calm the nervous system—all set to the serene, soul-soothing sounds of beautiful live music. A truly relaxing experience for body and mind.
SUNDAY, NOV. 9th
8:00 – 9:00 Light breakfast (fruits and nuts, coffee/tea)
9:00 – 11:15 Kriya, Pranayama & Ashtanga Practice
Beginning with the Kriyas we learned the day before and building upon them. Then, we’ll be guided through a flowing Ashtanga class while taking time to explore different challenging poses than yesterday. This way, throughout the week, you will have the opportunity to work mindfully and deeply on many poses of the primary series. We will end with calming and cooling pranayama before taking rest in savasana.
11:30 Vegetarian Brunch
16:00 – 18:00 Lengthen the Legs & Folding Forward: A Deep Dive into Forward Bends
Are you looking to deepen your forward folds and create more freedom through the back body? While tight hamstrings often get the blame, effective and sustainable forward bending is about much more than just stretching the backs of your legs. In this workshop, we’ll explore how to cultivate space from the soles of your feet to the crown of your head—unlocking mobility and awareness in the hamstrings, calves, hips, spine, and more. Through a mix of targeted exercises, mindful movement, and functional alignment techniques, you’ll learn how to lengthen your legs in a way that supports safer, more spacious forward folds.
19:00 Light dinner
20:00 – 21:00 Soothe Your Body, Lift Your Spirit: Restore to Live Music
Let tension melt away as we move through gentle, restorative stretches designed to ease muscle discomfort and calm the nervous system—all set to the serene, soul-soothing sounds of beautiful live music. A truly relaxing experience for body and mind.
MONDAY, NOV. 10th
8:00 – 9:00 Light breakfast (fruits and nuts, coffee/tea)
9:00 – 11:15 Kriya, Pranayama & Ashtanga Practice
Beginning with the Kriyas we learned the day before and building upon them. Then, we’ll be guided through a flowing Ashtanga class while taking time to explore different challenging poses than yesterday. This way, throughout the week, you will have the opportunity to work mindfully and deeply on many poses of the primary series (and a few of the intermediate!). We will end with calming and cooling pranayama before taking rest in savasana.
11:30 Vegetarian Brunch
16:00 – 18:00 Heart of the Spine: A Journey into Back Bending
Back bending is more than just flexibility—it’s an invitation to open, strengthen and re-pattern the spine with care. In this session, we’ll explore the foundations of healthy back bending: grounding through the legs, engaging the core, and finding space in the shoulders and chest. Starting with a flowing sequence, integrating accessible shapes and gradually building toward more intermediate variations, you’ll learn how to approach deeper backbends with intelligence, stability, and breath. Expect a mindful, progressive practice that supports your unique spine and nervous system.
19:00 Light dinner
20:00 – 21:00 Soothe Your Body, Lift Your Spirit: Restore to Live Music
Let tension melt away as we move through gentle, restorative stretches designed to ease muscle discomfort and calm the nervous system—all set to the serene, soul-soothing sounds of beautiful live music. A truly relaxing experience for body and mind.
TUESDAY, NOV. 11th
8:00 – 9:00 Light breakfast (fruits and nuts, coffee/tea)
9:00 – 11:15 Kriya, Pranayama & Ashtanga Practice
Building your personalized Kriya practice that you can take home with you. Then, we’ll be guided through a flowing Ashtanga class of all or almost all primary series and then the beginning of the intermediate series. We will end with calming and cooling pranayama before taking rest in savasana.
11:30 Vegetarian Brunch
15:30 – 17:30 Safe Inversions: Going Upside Down with Confidence
Discover the power of turning your world upside down—safely. Inversions offer incredible benefits: improved circulation, a calmer mind, support for heart, lung, and thyroid health, and a sense of renewed vitality. But without mindful preparation, the risks can outweigh the rewards. In this session, we’ll explore accessible pathways into inversion postures, tailored to your body’s current level. With a focus on alignment, breath, and spinal safety, you’ll learn how to build a strong foundation and gradually develop confidence in these transformative asanas. Whether you’re new to going upside down or refining your technique, this session will guide you there with care.
18:00 – 19:30 Sunset beach meditation w/live music
20:00 Light dinner
WEDNESDAY, NOV. 12th
8:00 – 9:00 Light breakfast (fruits and nuts, coffee/tea)
9:00 – 12:00 Kriya, Pranayama & Ashtanga Practice
Like yesterday we will practice Kriyas. Then, we’ll be guided through a flowing Ashtanga class of all or almost all primary series and then the beginning of the intermediate series. We will end with calming and cooling pranayama before taking rest in savasana.
11:30 Vegetarian Brunch
16:00 – 18:00 Philosophy Talk: Understanding the Chakras
Deepen your practice by exploring the philosophical roots of the chakra system. When we integrate yogic philosophy into our movement and breath, our practice becomes more than physical—it becomes a tool for self-awareness, balance, and sustainable growth. Without this deeper understanding, we may push beyond our limits, struggle to stay consistent, or overlook the profound insights yoga has to offer. In this talk, we’ll explore how the chakras can inform not just our time on the mat, but how we show up in everyday life—bringing more clarity, stability, and purpose to our journey.
19:00 Light dinner
20:00 – 21:00 Chakra Meditation: With Live Music
Each Chakra is represented by a Seed mantra. You will be invited to either sit tall or rest in a restorative pose while focusing on the physical areas of the chakras and chanting the seed mantra – first outwardly and then inwardly. LAM VAM RAM YAM HAM OM AUM
THURSDAY, NOV. 13th
8:00 – 9:00 Light breakfast (fruits and nuts, coffee/tea)
9:00 – 11:15 Kriya, Pranayama & Ashtanga Practice
Our last full practice together! Can we do a self-practice? Traditionally Ashtanga is a yoga practice that encourages us to use the series as a map to personalize our practice. This is the ideal way to improve and work on what your unique body/mind needs on any given day! Practice sheets will be provided. Some time will be saved to ask any questions you may have about your Kriya, Pranayama and Ashtanga practices and how to proceed when you go home.
11:30 Brunch at the Beach!
16:00 – 19:00 Closing Circle
19:00 Light dinner followed by Bonfire Kirtan
FRIDAY, NOV. 14th
7:00 Light breakfast (fruits and nuts, coffee/tea)
Check out by 11:00 (most flights back to Europe leave around 13:00 from Montevideo so for the guests who will go back home that day, a shuttle will transport them to the airport early).
Pricing
7-DAY RETREAT:
Early bird price (before September 1st):
Single bed in shared room: 1200 USD (1025€)
Double private room for 2 people: 1500 USD per person (1285€ per person)
Private room: 1800 USD (1540€)
Normal price (after September 2nd):
Single bed in shared room: 1400 USD (1200€)
Double private room for 2 people: 1700 USD per person (1455€ per person)
Private room: 2000 USD (1700€)
*ONLY 8 PRIVATE ROOMS AVAILABLE. PRIVATE ROOMS HAVE TWO TWIN BEDS*
*MAX. 8 PEOPLE PER SHARED ROOM*
Location
Yoga 104, Punta del Este, Uruguay
See on map