Yoga & Ayurveda retreat for women · Costa Rica
Coming back
to yourself
One week to slow down, breathe, reconnect and find your way back to the woman you are.
A seven-night retreat in Costa Rica for women who take care of everyone around them, and who need — in their turn — to take care of themselves.
- Costa Rica — Caribbean coast
- Session 1
- Session 2
- 6 participants max.
What if you finally gave yourself some time?
You may be used to thinking of everyone else before yourself. The children. Work. Your partner. The house. The responsibilities. And somewhere in the middle of all that, your body, your needs, your desires and your energy quietly come last.
SUKHA is an invitation to pause. Not to become a better version of yourself, but to come back to the one you already are.
The experience
What the week holds
Seven intentions that run through the week — and come home with you.
- 01
Come back into your body
Yoga, mindful movement and listening to what you feel.
- 02
Settle your nervous system
Understand stress and gradually find calm again through breath, meditation and yoga.
- 03
Understand how you work
Explore your needs, your emotions, your limits and your patterns.
- 04
Nourish your body
Discover the principles of Ayurveda and build a routine that suits you.
- 05
Let go
Explore Aparigraha, non-attachment, and release what was never yours to carry.
- 06
Find your femininity again
Reconnect with your desires, your creativity, your joy and your identity beyond the roles you carry.
- 07
Integrate
Leave with concrete tools and a personal plan to keep going at home.
Who I am
Marine
Yoga teacher, mother of three, trained in Ayurveda and counselling.
I have lived in Costa Rica for more than eight years. SUKHA was born from wanting to bring together everything that runs through me: yoga, Ayurveda, self-understanding, motherhood, the nervous system — and the simple conviction that we take better care of others when we don't forget ourselves.
« You don't have to earn rest. »
The programme
7 days.
7 steps back to yourself.
Each day carries one intention. Nothing piles up: everything settles.
- Day 1
Set it down
Arrive, slow down and leave the weight of daily life behind.
- Day 2
Come back to yourself
Body · breath · nervous system · relaxation.
- Day 3
Listen to yourself
Needs · emotions · limits · intuition.
- Day 4
Nourish yourself
Ayurveda · food · digestion · daily routine.
- Day 5
Let go
Yoga philosophy · Yamas · Aparigraha · non-attachment.
- Day 6
Find the woman within
Femininity · identity · desire · joy · creativity · freedom.
- Day 7
Integrate
What you have come to see · your own commitment · going home.
A typical day
A rhythm, not a timetable
The schedule stays soft. The point is not to fill every minute, but to create a frame your body can rest against.
- 7:00Meditation & pranayama
- 7:30Hatha Yoga
- 9:00Ayurvedic breakfast
- MorningWorkshop, teaching or personal time
- 13:00Ayurvedic lunch
- AfternoonFree time, nature, workshops
- 17:30Reconnection time / circle
- 18:30Yin Yoga
- 20:00Dinner
- EveningRitual, journaling or quiet time
The approach
An experience you feel… and one you learn.
Here you don't only practise: you understand what you are doing, and why. Each day answers a question you have already asked yourself.
- Why am I stressed?
- What is happening in my nervous system?
- How does my breathing shape how I feel?
- How do I recognise my own needs?
- How do I set boundaries?
- How do I take care of myself without feeling guilty?
Before / after
What you'll notice changing
A guided moment of reflection on the first and last day. Nothing to measure, nothing to prove — simply noting where you are, so you can see clearly what has shifted.
- Your sleep
- Your morning energy
- Your breathing
- Mental noise
- Tension in the body
- Your connection to yourself
A wellbeing and reflection practice, with no diagnostic or therapeutic purpose.
Ayurveda
Nourish your body.
Understand your energy.
Fresh, suitable meals, digestion, daily rhythm, self-massage, sleep, listening to your body. You leave with your own Ayurvedic routine — simple and realistic.
- Food
- Digestion
- Dinacharya
- Self-massage
- Sleep
Hatha Yoga
Every morning · 1h
Wake the body, build body awareness, create energy, work on strength, mobility and presence.
Yin Yoga
Every evening · 1h
Slow down, release, listen, restore and turn inward.
Pranayama & meditation
30 min / day
Learn to regulate your breath and notice what changes, day after day.
The place
Between the jungle and the Caribbean Sea
A week immersed in the tropical nature of Costa Rica. An environment chosen to let you slow down, breathe and step out of your usual rhythm.
Photos from the retreat presentation. Ask Marine for the specific room and venue details before booking.
Is this for you?
Better to know before you book
This week is for you if…
- You have felt like you come last for a while now.
- You want to understand what is happening inside you, not just relax.
- You are looking for simple tools to keep once you are home.
- You are open to some introspection, in a small group.
- Beginner or regular practitioner: your level really doesn't matter.
This is probably not the moment if…
- You are mainly looking for a holiday, a beach and a spa.
- You want an intensive, athletic yoga practice.
- You are going through something that calls for medical or psychotherapeutic care: this retreat does not replace it.
- You would rather stay on the edge: here we share a little — never under pressure, but we do share.
Not sure? Write to me before booking and we'll talk it through for 20 minutes on the phone.
Not coming to Costa Rica this year?
Six weeks, 1:1, at home. Two calls, voice notes.
What's included
Everything is taken care of.
You just have to come.
- 7 nights on site
- Individual room accommodation
- All Hatha & Yin Yoga classes
- Daily meditation & pranayama
- Teaching workshops
- Ayurveda workshops
- All Ayurvedic meals
- Guided time in nature
- Group shuttle SJO → Puerto Viejo
- Retreat workbook
- Guided reflection, start and end
- Closing integration circle
- Email follow-up one month later
Not included
International flight to Costa Rica · optional activities · massages · personal expenses.
Your stay
€2,490
Per person · individual room
7 nights, all-inclusive on site — accommodation, practices, workshops and Ayurvedic meals.
6 places max per session · 3 minimum to confirm
No payment at this stage.
What happens next?
- Send your request to Marine.
- Talk together and Marine confirms availability.
- After acceptance, your deposit confirms your place.
€500 deposit after your request is accepted. Balance in two instalments or one payment, no later than 30 days before departure.
Ask Marine a questionFAQ
Your questions
Another question? Write to me — I answer every message personally.
See all questionsCan I come alone, even as a beginner?
Yes. Beginners and regular practitioners are welcome. The group is limited to six women, and you are welcome to come alone.
What language is the retreat taught in?
Teaching and group conversations are in French. A good level of French is recommended. Discuss any concerns with Marine before booking.
What does the price include?
Seven nights in an individual room, Ayurvedic meals, practices, workshops and the group shuttle from SJO to Puerto Viejo. Flights, massages and personal expenses are not included.
What happens after I send my request?
Marine replies within 24 hours to confirm availability and next steps. You do not pay through this form; your place is confirmed after the deposit is received.
What if the group is not confirmed?
A minimum of three participants is needed. Ask Marine to confirm the session before buying flights. The terms explain the cancellation arrangements.
What if this week were the beginning of something?
You don't have to wait until you are exhausted to take care of yourself. You don't have to earn rest. You can simply decide to choose yourself.
Slow down. Breathe. Understand.
Feel. And come back to yourself.
