Spring invites renewal — not through effort, but through listening.

Spring arrives with a quiet invitation — to soften, to shed, and to begin again. As the natural world stirs with new life, our own bodies and nervous systems sense this readiness for renewal.

This one-day Yoga & Wellness Retreat is an opportunity to slow down enough to listen — to the body’s signals, the rhythm of breath, and the inner intelligence that knows what no longer needs to be carried forward. Through movement, rest, breathwork, reflection, and meditation, we will explore practices inspired by the Eight Limbs of Yoga, not as concepts to master, but as lived experiences that support clarity, resilience, and ease.

Our movement practices will emphasize functional, mindful exploration — inviting strength where it’s needed, softness where it’s welcome, and awareness of sensation as our guide. Restorative and contemplative practices will offer space for the nervous system to settle, allowing insight and renewal to arise naturally rather than being forced.

Spring is a particularly supportive time for this kind of work. Just as the earth releases the stillness of winter, we too are invited to let go of habits, tensions, and patterns that no longer serve us — making room for vitality, steadiness, and a renewed sense of presence.

This day is less about doing more, and more about reconnecting — to your breath, your body, and the quiet wisdom that emerges when we give ourselves permission to pause.

$97

*includes lunch

What to expect:

9 am - Welcome, Intention & Gentle Breathwork

• Settle into the space

• Establish intention for the day

• Simple breath practices to arrive and ground

Morning Practice

Mindful Movement for Strength, Balance, Flexibility, and Agility

• Functional, sensation-led movement
• Emphasis on joint health, strength, and ease
• Exploration of effort and release through embodied awareness

Lunch Break

Nourishment & Rest
• Time to eat, rest, walk, or be in quiet connection

Afternoon Practice

Breath, Meditation & Subtle Awareness

• Guided meditation
• Deepening awareness of inner rhythms and presence

Reflection & Integration

Quiet Reflection / Journaling / Contemplation
• Guided contemplation
• Space for personal insight and integration

3 pm - Re-enter the real world ☺️

FAQ's

1. What do I bring?

This year I have yoga mats for you! And all other props will be provided.

2. What do I wear?

Wear something cozy and comfortable to move in. The morning yoga will be a more active practice. The Yoga Nidra practice will have you lying down, so you may want to bring layers and socks to stay warm.

3. Will there be food to eat?

Yes! Lunch, iced tea, hot tea, plus sparkling and still water.

4. What is the location of the retreat?

Lake Zurich, IL. The exact location will be sent to you upon registration.

5. When does it begin and end?

9:00 am - 3:00 pm CT

6. Who will be running the retreat?

Karen Hamilton, Founder of 20,000 Breaths Yoga & Wellness Online Studio. Karen is a 25+ year yoga practitioner, creator of Yoga for Empowered Aging™, a Yoga Alliance Certified Teacher, a Yoga Wellness Educator, Certified Yoga Therapeutics provider, Yoga for Healthy Aging, and Restorative Yoga. She is a certified level 3 reiki practitioner. Karen runs a Facebook Group and You Tube channel: Yoga for Empowered Aging™.

Karen’s superpower? Gently settling nervous systems — so effectively that clients’ dogs routinely fall asleep during her online classes. 🐶

Cats, however, remain unconvinced. 🐈

More questions? Email Karen at 20000Breaths@gmail.com