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Women’s Health & Wellness Yoga Retreat

Sunday, May 23, 2021-Wednesday, May 26, 2021

Register Now! Call 800-222-4930 or download the Registration Form (PDF).

Restore and rejuvenate at a three-day yoga Women's Health & Wellness Yoga Retreat at Lake Junaluska designed for the caretakers in our lives so they can feel refreshed and rested. This retreat, to be held May 23-26, 2021, provides a specific time and place for you to join with the special females in your life, enjoy one another’s company and celebrate the bonds you share. 

Join us at scenic Lake Junaluska in the mountains of Western North Carolina, just a short drive from Asheville, for workshops and sessions led by instructors from Waynesville Yoga Center. Our peaceful lakeside village’s stunning mountain and lake views, comfortable accommodations, and convenient amenities such as our lakeside Walking Trail and gardens provide a soothing backdrop as you treat yourself to learning about the perfect prescription of movement and medicine. 

The Women's Health & Wellness Retreat is $795 per person (and only $775 if booked at the early bird rate 60 days in advance!), and includes three nights of lodging at The Terrace Hotel (single or double occupancy), eight meals from dinner Sunday through breakfast Wednesday, and all retreat workshops, sessions and activites. Check out the retreat workshops and schedule, and Lake Junaluska's other upcoming yoga retreats!  

Retreat Workshops

Jay with Waynesville Yoga Center

Yoga for Hormone Health and Wellness: Balancing Adrenals + Thyroid

Some believe that hormones rule the world. If that’s true, then keeping our hormones balanced and working properly should be a top priority for all of us. When we practice yoga, we can choose certain poses to target specific glands in the endocrine system to bring those systems back into balance and optimal health. By designing our own bio-individual yoga practice, we can target those imbalances that are unique to our own body’s mix of genetic and experiential histories.

Using yoga for thyroid health and to balance the entire endocrine system, including the adrenals, can be critical for women’s health and wellness. While yoga is not a cure for thyroid disease, it can help support a healthy nervous system and encourage blood flow and circulation in and around the neck. In this discussion led by Jay MacDonald, we will explore thyroid and adrenal issues that are common among women and explore how yoga can help ease some of the symptoms associated with thyroid disease and adrenal fatigue.

Class: Yoga for Thyroid + Adrenal Health

This class will put into practice much of what we learned in the lecture about our thyroids and adrenals. We will move through specific poses and sequences to bring healthy blood flow to our necks and soothe our nervous systems, alleviating any stress or tension that contributes to adrenal fatigue and exhaustion. This class will be for all levels. 

What You Need: Yoga mat, blocks, blanket, bolster (Let us know if you need anything so we can arrange to have it at the class for you!)

Jay MacDonald is the owner of Waynesville Yoga Center, a Yoga Alliance 500-ERYT (Experienced registered yoga teacher), a YACEP (Yoga Alliance Continuing Education Provider) and has been teaching yoga classes for over 16 years. She started practicing yoga over 30 years ago after a back injury in her college days and hasn’t stopped since because yoga has kept her healthy and sane! Jay believes that all of us stay healthier and happier by staying mobile and active as much as we can in whatever form that takes.

Candra Smith with Waynesville Yoga

Ayurveda + Women’s Health

This workshop with Candra Smith will help you learn how to nourish and care for yourself during all the stages of life using the ancient knowledge of Ayurveda. You will gain insight into yoga tips and diet recommendations, as well as subtle therapies and herbs that nourish an ever-changing woman’s body.

Class: Ayurveda Flow + Yin

This Flow + Yin class will pull together all of the tips and knowledge covered in the workshop. This class will be creative yet slightly challenging and promote focus on your inner journey to self-discovery.

What You Need: Yoga mat, pillow or bolster

Candra Smith is a RYT 500, LMBT and Ayurveda Wellness Counselor. She has been teaching yoga since 2006 and practicing massage since 2007. With over 500 hours of yoga study, her style blends classical yoga with a vinyasa flow. Candra is inspired to teach yoga for so many reasons but simply put, yoga helps people become better people. Candra currently owns the Maggie Valley Wellness Center and teaches at Waynesville Yoga Center.

Natalie Lembeck

Candlelight Yin and Yoga Nidra

Led by Natalie Lembeck, this class will consist of easeful stretching, accessing the connective tissue in addition to the muscles, and long posture holds. The class will be restorative and soothing to the nervous system with soft lighting. Natalie will guide the class through a blissful Yoga Nidra to promote ease and comfort.

Natalie Lembeck responded to her call to yoga over four years ago and finds that the practice of yoga is transformational. Within the first month of practicing yoga asana, she knew she had found something special and was immediately inspired to bring her knowledge to others. She’s a 200 hour Yoga Alliance Certified Yoga Instructor and thrilled to be sharing her passion of yoga with the Waynesville community. Her teaching style ranges from faster-paced, alignment-focused Ashtanga and vinyasa classes to more mellow, fascia-focused yin classes.

Beyond the yoga asana, Natalie incorporates mindfulness and breathing techniques into her classes and makes use of essential oils, incense, and some reiki to promote a soothing, welcoming environment.

Amber from Waynesville Yoga

From Stressed Out to Blissed Out

In this workshop led by Amber Kleid, we will take an inside look at what happens to us when we allow stress to override our nervous system. We’ll explore easy, accessible ways to find calm in the here and now, and how to prevent and stop stress in its tracks. Please bring something to write on and a pen or pencil.

Class: Restorative Melt: Soothing the Nervous System 

To accompany the ideas explored in the workshop, we will approach stress management with movement as we play with a variety of slow flow pose variations, a restorative practice and a lovely Yoga Nidra practice to leave you feeling rested and connected to your inner peace.

What You Need: Yoga mat, blanket, big towel, pillow or bolster, one or two blocks (not necessary but could be handy)

Amber Kleid (RYT - 500) is a yoga teacher that loves getting yummy with her poses and using her sense of humor to make you feel at ease and welcome. Her style of teaching allows students to find their own expression in each pose. Amber has been practicing yoga postures since the mid 90’s; but her journey didn’t really connect until a few years ago when she was met with some hefty health challenges. Gradually, while practicing mindfulness and patience, her health improved and she took her first teacher training in hopes that sharing her story would help others overcome obstacles.

Food as Medicine: Reducing Inflammation

Mothers are notorious for putting children and others before themselves. It’s time to take care of you, Mom! This is an opportunity to learn the basics of an anti-inflammatory diet. Inflammation is your body’s way of telling the immune system to heal and repair damaged tissues--a good thing! However, sometimes our food choices, environment and lifestyle can create low-grade or chronic inflammation, leading to many diseases or just not feeling well. Learn what food choices to make to reduce inflammation and feel your best in this workshop led by Sara Lewis.

Class: Yoga as Medicine: Reducing Inflammation

This yoga practice will combine a series of gentle flow and yin, including a special focus on twists.  All gentle yoga practices help you move into a parasympathetic state, or the “rest and digest” mindset, enabling you to turn off stress hormones. Yoga twists gently massage organs, encourage new blood flow and create spinal flexibility, which helps reduce inflammation. The longer static holds of a yin yoga practice help reduce inflammation by softening and surrendering, using gravity to go deeper into a pose. Your body and nervous system will experience a deep calming and rebalancing in this class.

What You Need: Yoga mat, blanket or towel, one to two blocks

Sara Lewis is a RYT-200, certified holistic health coach, and instructor at Waynesville Yoga Center. She has been practicing yoga for over 15 years and has been teaching yoga since 2014. After a 25-year career in international public health, Sara began a second career as a Certified Holistic Health Coach. Her passion for food led her to yoga when she began studying the connection between mindfulness and stress eating. Sara emphasizes alignment and posture in all her classes. Her flow classes, which are fun and energetic, focus on lengthening the spine and improving balance and strength. Sara’s yin classes focus on pranayama (breath work) and deep relaxation.

Jay MacDonald

Candlelight Gentle Yoga & Meditation/Closing Circle 

This Gentle Yoga class led by Jay MacDonald is a slow-paced, soft and nurturing practice supported by props. Set under soft, candle lighting, this class will be the perfect way to relax and restore at the end of the retreat. Following the class, Jay will lead a centering meditation and closing circle.

Retreat Schedule

Sunday, May 23, 2021

♦ 4:00 p.m. Check-in
♦ 5:00 p.m. Dinner
♦ 6:30-8 p.m. Welcome/Opening 

Monday, May 24, 2021

♦ 7:30 a.m. Breakfast
♦ 9:00 a.m.-12:00 p.m. Monday AM Workshop + Class Session with Jay MacDonald
Topic + Discussion: Yoga for Hormone Health and Wellness: Balancing Adrenals + Thyroid
Class: Yoga for Thyroid + Adrenal Health

♦ 12:00-1:30 p.m. Lunch
♦ 1:30-4:30 p.m. Monday PM Workshop + Class Session with Candra Smith
Topic + Discussion: Ayurveda + Women’s Health
Class: Ayurveda Flow + Yin
♦ 5:00 p.m. Dinner
♦ 6:30-8:00 p.m. Monday PM Class Session with Natalie Lembeck
Class: Candlelight Yin and Yoga Nidra

Tuesday, May 25, 2021

♦ 7:30 a.m. Breakfast
♦ 9:00 a.m.-12:00 p.m. Tuesday AM Workshop + Class Session with Amber Kleid
Topic + Discussion: From Stressed Out to Blissed Out
Class: Restorative Melt: Soothing the Nervous System 

♦ 12:00 p.m. Lunch
♦ 1:30-4:30 p.m. Tuesday PM Workshop + Class Session with Sara Lewis
Topic: Food as Medicine: Reducing Inflammation
Class: Yoga as Medicine: Reducing Inflammation

♦ 5:00 p.m. Dinner
♦ 6:30-8:00 p.m. Tuesday PM Class Session with Jay MacDonald
Class: Candlelight Gentle Yoga and Meditation/Closing Circle

Wednesday, May 26, 2021

♦ 7:30 a.m. Breakfast
♦ 11:00 am Checkout

If you have questions regarding the program or are a local resident interested in a program-only option, please contact Tammy McDowell, assistant director of programming, at tmcdowell@lakejunaluska.com or 828-454-6681.  Also, check out our other Yoga Retreats at Lake Junaluska!


Register Now! 

Call 800-222-4930 (8 a.m.-5 p.m. Monday-Friday) or download the Registration Form (PDF).