4 days of relaxed Qigong, yoga and sound therapy on the sunny Croatian coast

Want to get away from it all, take a deep breath and really relax? Then Sub-Art Yoga recommends this short break in sunny Ražanj. The Mediterranean surroundings and the sound of the sea will recharge your batteries and are the ideal place for meditation, yoga and qigong. The retreat program is ideal for rediscovering inner peace and strengthening your health.

This retreat is about the holistic regeneration of life energy on all levels. It is a combination of various techniques from yoga and Qigong elements, so that the movement sequences, in combination with breathing exercises, constantly alternate between tension and relaxation. This combination regulates and harmonizes body and mind, resulting in a general feeling of well-being.

During Yoga Nidra with singing bowls and the sound of the sea, guided meditations will put you in a calming state of mind and body. The practice creates physical and mental activities that alter brain waves to reduce emotional tension, calm the nervous system and relax the muscles. Qigong leads to an improvement in posture. The natural alignment of the spine relaxes the back muscles. You learn to perform all movements mindfully, which means that incorrect and uncoordinated movements occur less frequently and back pain and injuries are avoided. The combination of yoga and qigong has a positive effect on mobility and strengthens the supporting muscles. Qigong self-massages help to leave everyday stress behind by reducing excessive heart fire and strengthening the abdominal dantian and kidney power. They also relieve stress-related tension and stagnation in the abdominal organs.

The yoga studio is set against the backdrop of the Mediterranean and surrounded by pine and olive trees, which will have a uniquely calming and healing effect on you. For meditation, breathing exercises and sound baths, you will be accompanied by the singing bowl therapist Mariana, who also offers further private therapy sessions.

The Sub-Art Yoga Retreat House, with its "in-house" yoga shala, is located directly on the Mediterranean (Adriatic Sea). Our luxury is exclusivity, as we only offer retreats for small groups of maximum 7 people.

The large and bright accommodation overlooks the picturesque bay and has two floors. Each floor has a terrace or balcony with a sea view and is equipped with a bathroom and kitchen. There is a barbecue area and free parking in the courtyard.

Our guests are accommodated in private single and double rooms, which are deliberately furnished in a minimalist yet very comfortable style (see photos above). This gives you the opportunity to relax and recharge your batteries in harmony with the beautiful Mediterranean nature.

Our motto:
Feel good and relax - with minimalism against stress and sensory overload

We offer:
* Yoga Shala (in the house)
* Air-conditioned private single and double rooms
* Private jetty
* Barbecue area
* 2 kitchens
* 2 terraces
* Parking lot
* Wi-Fi

Optional activities for an extra charge:
* Wellness (massages, physiotherapy)
* Individual hiking trips
* SUP (Stand Up Paddling) - equipment for hire
* Boat trip in the surrounding area
* City tours / day trips to the world heritage cities of Split (Dokletian Palace),
Šibenik (Venetian fortress system) and Trogir (entire old town)
* Day trip to the Krka National Park (waterfalls)

There is a fully equipped kitchen in each apartment for morning meals, with coffee machine, stove, fridge, crockery etc. A new supermarket (Studenac) with bakery and two cafés are located in the nearby village center (3min walk).

The restaurants in the village center offer many specialties of Croatian and especially Dalmatian cuisine for dinner. Special emphasis is placed on the use of local produce. Excellent dishes are on offer for vegetarians and vegans as well as for fish and meat eaters.

Practice
With the help of the following techniques we will create a balance between energy and calmness:
- Qi Yoga (Yoga and Qigong )
- Gentle Hatha and Yin Yoga
- Elements from the Qigong massage
- Singing bowl therapy
- Breathing techniques & meditation
- Soundbath & singing bowls

Qigong massage exercises to maintain health:
Qigong massage was developed by the Chinese doctor and martial arts master Hu Yaozhen. It is an efficient self-massage program that helps to leave everyday stress behind. Stress-related tensions and blockages in the abdominal organs are released and a restful, calm and deep sleep sets in. The body and mind are regulated by tuning in. Tuning in brings body and mind into a harmonious connection.

Meditation, body scan and sound bath are accompanied by Mariana, our sound therapist, and have a very positive influence on health.

Effects of sound therapy:
* Relieves tension on all levels, mobilizes self-healing powers and releases creative energies
* Promotes body detoxification
* Helps to reduce stress
* Supports pain therapy
* Strengthens basic trust
* Causes deep relaxation, supports and improves body awareness
* Enables access to unused resources, strengthens self-confidence, creativity, creative power and motivation

In addition to the regular program, Mariana also offers private singing bowl massages.

Highlights
- Daily yoga and qigong classes
- Laban dance/body teaching
- Revitalizing Qigong massage technique
- Sound therapy with singing bowls
- Daily meditation sessions (breathing techniques)
- Body scan and sound bath with singing bowls
- Meditative walk to the chapel at Cape Punta Planka
- Accommodation and yoga practice right by the sea
- In-house yoga shala with a view over the bay, open for use around the clock

Basics
Teachers: Iva Deković and Mariana Januschewski
Level: For beginners, for advanced practitioners
Language of instruction: German / English

Program
Day 1:
"Arrival"
18:30 Welcome and introduction

Day 2
"Rounding up"

09:00 - 11:00 a.m.
Revitalizing Qigong massage / Padabanda (foot activation)
Holistic movement in Yoga Flow to music - Vinyasa, Qigong, Shadow Yoga
Body scan and sound bath with singing bowls

17:30 - 19:30
Qigong massage
Meditation & sound bath with singing bowls

Day 3
"Qi - unfolding life energy"

09:00 - 11:00 am
Energetic QI yoga in flow to music
Kapalabati (breathing technique), mobilization of the upper body
Elements from Qigong and Vinyasa and Hatha Yoga
Revitalizing Qigong massage
Soundbath accompanied by singing bowls

17:30 - 19:30
Yoga Nidra with singing bowls

Day 4
"Feeling good in your own body"
09:00 - 11:00 am
Meditative walk to the chapel at Cape Punta Planka
Revitalizing Qigong massage
Body scan and sound bath with singing bowls

12:00 p.m.
Farewell and departure

Additional activities (on request)
Thai massage: Outside of the regular retreat program, we offer Thai massages (Nuad Bo Rarn) for additional relaxation.

SUP (stand-up paddling): SUP equipment can be rented on site.

Boat tour: A boat tour can be undertaken during the leisure time, the price of which depends on the chosen route. The boat trip is a so-called panoramic trip that takes you to interesting destinations in the neighborhood and beautiful small islands. Examples are the 2300-year-old Trogir, founded by the ancient Greeks and later under Roman and Venetian rule, which was inscribed on the UNESCO World Heritage List in 1997, as well as the Mulo lighthouse at the entrance to the Rogoznica archipelago, one of the oldest active towers in the Mediterranean, built by the KuK navy in 1873. It is not uncommon to encounter dolphins on the way there.

City trips: Sub-Art Yoga offers day trips to the three World Heritage Sites located near the hotel. These are Diocletian's Palace in Split, Šibenik, with its Venetian fortress system, and Trogir, with its complete 2300-year-old old town.

Trip to the Krka waterfalls: Sub-Art Yoga can also organize a day trip to the Krka National Park with its breathtaking waterfalls.

Included services
- Daily yoga, Qigong and Laban units (body and movement exercises)
- Singing bowl meditation (sound bath)
- Self-massage Qigong techniques
- Breathing techniques (pranayama)
- Use of the yoga shala 24/7 incl. yoga mats and yoga blocks
- Sea with private jetty right on the doorstep
- Meditation & relaxation techniques
- Meditative hike to the "Punta Planka" chapel
- 3 overnight stays
- WiFi
- visitor's tax
- Parking lot

additional services
- Individual sound massage therapy
- Thai massage
- SUP board rental
- boat trip
- city trips
- Day trip to the national park "Krka" (waterfalls)
- Airport transfer

Arrival airport: Split (SPU)

We are happy to plan your journey to us with you and offer a private airport transfer

Please book your flight to Split (SPU). The airport is only 32km away from the house.

An airport transfer from Split Airport (SPU) is available for an extra charge.

Sub-Art Yoga will be happy to help you organize a transfer by public transport or if you would like to rent a car for your time at the retreat.