R&R Retreat Daily Schedule for Thursday, December 1 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–8:30 Breakfast 9:00–10:30 Slow Flow and Let Go Ken Nelson (M) Enjoy tension-releasing restorative and Yin Yoga to loosen habitual holding. Sleep better, calm your nervous system, and rediscover vitality with slow, gentle body-sensing movement and still, accessible floor postures. Yoga’s “mild side” is surprisingly relaxing, potentially challenging, and offers deep insight. 11:00–11:45

Conscious Communication Aruni Nan Futuronsky and Izzy Lenihan (E) Are you unsure how to take home the teachings you've learned and been inspired by here at Kripalu? Learn to shift your health, relationships, and work, or find your passions, purpose, and joy in this Q&A session with Kripalu’s life coaches. Discover some personal tips on how to bring home the magic.

12:00–2:00 Lunch 12:00–1:00 Kripalu YogaDance® 12:00–1:00 Vinyasa Yoga Class 1:30–3:00 2:00–3:30

Guided Hiking (Advanced registration suggested, please call for details.) Kripalu: A Person, a Place, a Tradition Vandita Kate Marchesiello (L/E) Enjoy a brief overview of Swami Kripalu’s interesting life, the places Kripalu Center has called home over the last four decades, and a tradition that has grown from a set of social ethics and personal practices known as the yamas and niyamas.

4:15–5:45 5:30–7:00 7:30–8:30 7:30–8:30

Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Rest and Unwind Yoga Meditation Playground Sarajean Rudman (E) As a little kid, you could become so focused and intent on a game you were playing that the whole world melted away. Come return to that play/flow and anchor your attention to a bouncing ball, a card game, connecting the dots, and other toy-centered activities and drop into the present moment. Boost joy, boost awareness, and boost the relaxation response as you play!

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Friday, December 2 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–8:30 Breakfast 9:00–10:30 Qigong for Relaxation Mark Roule (M) This workshop introduces the ancient Chinese practice of qigong and its usefulness to enhance relaxation, self-healing, and overall well being. Experience four simple techniques that include gentle movement, self-care, breathing exercises, and meditation to activate and support the para sympathetic relaxation response; which in turn, fosters healing. 9:30–11:00 11:00–11:45

11:30–1:30 12:00–1:00 12:00–1:00 2:00–3:30

4:15–6:30 5:00–7:30 6:45–7:15 7:30–8:30

7:30–8:30

Guided Hiking (Advanced registration suggested, please call for details.) The Heart Chakra: Anahata Jurian Hughes (E) How’s your heart? In this workshop appropriate for all levels, discover how visualization, meditation, chanting, affirmations, breathing techniques, and yoga postures can support the heart center, the anahata, to feel safe, whole, and harmonious. Lunch Kripalu YogaDance® Vinyasa Yoga Class Cultivating Clarity: Introduction to Mindfulness Janna Delgado (E) In this experiential workshop you will be introduced to the art and science of mindfulness and its power to bring clarity, calm and connection into our daily lives. Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Kripalu Orientation Guest Services Welcome to Kripalu! Learn about Kripalu and get helpful tips on making the most of your stay. Healing Arts Sampler: Introduction to Kripalu Massage Johanna Wise (E) In this workshop, learn to trust your innate ability to help others through safe touch. See how Kripalu’s unique approach to massage as a meditation in motion can open the doorway to transformation for both the giver and receiver.

Rest and Unwind Yoga Susannah Gale (M) Sleep better, calm your nervous system, and rediscover vitality with slow, gentle body-sensing movement and still, accessible floor postures. Yoga’s “mild side” is surprisingly relaxing, potentially challenging, and offers deep insight.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Saturday, December 3 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–9:00 Breakfast 9:00–10:30 The Voice of Truth Jurian Hughes (E) Discover your authentic voice and share it with the world. Uncover your creative courage through fun and playful exercises in breathing, sounding, singing, moving, and journaling. Meredith Monk, composer/singer/director, says exploring the voice “is like being an archeologist. Digging into one’s own voice we discover feelings and energies for which we don’t even have words.” 9:00–10:30 This Precious Life Sudha Carolyn Lundeen (E) Through a combination of lecture, movement, guided meditation, and journaling, this workshop invites you to clarify your priorities and cultivate the ability to live each moment mindfully. Awaken to the gift that is your life. 11:00–11:45

11:30–2:00 12:00–1:00

12:00–1:00 12:45–1:30 1:30–3:00 2:00–3:30

4:15–6:30 5:00–7:30 7:30–8:30 7:30–9:00

Coloring as Relaxation Izzy Lenihan (E) Tapping into your creativity can be a sure path to the soul. Awaken your creative spirit and brighten your mood in this simple, yet powerful workshop. Come color, play, create, relax, and discover a new form of mindfulness. Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy. Vinyasa Yoga Class Meditation Susannah Gale (E) Guided Hiking (Advanced registration suggested, please call for details.) Ayurveda for the Holidays Cat Pacini (L) This workshop focuses on the unique characteristics of winter and how to balance your body during the active holiday season. We also discuss the impact holiday eating can have, as well as lifestyle practices and food and tea options to aid digestion. Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Rest and Unwind Yoga

Evening Event Each Saturday night, we offer a workshop, kirtan, or concert to round out your day at Kripalu. More information on this evening's event coming soon.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Sunday, December 4 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00

Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–9:00 Breakfast 9:00–10:30 Empower Yourself: Tools for Life Ken Nelson (L/E) Live free of fear and habits of the mind. When you're present, not perfect, the change that changes everything can happen. By not disturbing your happiness, the mind shifts, the heart softens, and reality deepens. Through reflection, journaling, and interactive exercises, learn mindful tools of intention, attention, visualization, and conscious breathing. 9:00–10:30 Restorative Yoga Sherrie Howard (E) Restorative yoga is designed to release deeply held tensions, stretch the body, calm the mind, and soothe the nervous system. Come practice yoga postures using a variety of props to support and stabilize the body while promoting relaxation of body and mind. 9:30–11:00 11:00–11:45

Guided Hiking (Advanced registration suggested, please call for details.) Calming the Ocean Within Heather Bilotta (E) Unwind, slow down, and soothe your nervous system with meditative movement. Taming tension in the body is absolutely essential in grounding energy and settling a busy mind. Discover simple dance and yoga movements to cultivate the calm that your mind and body are craving.

11:30–1:30 12:00–1:00

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy.

12:00–1:00 2:00–3:30

Vinyasa Yoga Class Mystical Om Cristie Newhart (M) Om is called the vibration of the universe. In this workshop, we discuss the origins of the Om and how to practice this universal sound as a meditation technique.

4:15–5:45 5:30–7:00 6:45–7:15

Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Kripalu Orientation Guest Services Welcome to Kripalu! Learn about Kripalu and get helpful tips on making the most of your stay. Meditation Bhavani Lorraine Nelson (E) Join in an engaging experience of meditation to gain perspective and find a greater sense of freedom through compassionate self inquiry. Integrate practical suggestions to help deepen your meditation practice.

7:30–8:30

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Monday, December 5 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–8:30 Breakfast 9:00–10:30 The Anatomy of Pranayama Christopher Holmes (L/M) Human beings take, on average, more than 20,000 breaths per day, while using only five percent of the body's energy requirements. In this workshop, learn the muscles of inspiration and expiration, physiology of gas exchange, and the scientific benefits of pranayama. 11:00–11:45

Already There Jess Frey (L/M) In this guided body scan, investigate what is already present by increasing body awareness and cultivating the ability to watch and observe without having to change anything.

11:30–1:30 12:00–1:00

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy.

12:00–1:00 1:30–3:00 2:00–3:30

Vinyasa Yoga Class Guided Hiking (Advanced registration suggested, please call for details.) Kripalu Core Fitness Sarajean Rudman (M) Mat work is often centered around strengthening the core, but you can get a total body workout without even having to stand up! In this fun and interactive fitness experience, you learn moves and routines that strengthen and lengthen the entire body without ever leaving your yoga mat.

4:15–5:45 5:30–7:00 7:30–8:30

Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Healing Arts Sampler: Ayurvedic Bodywork Cat Pacini ( E) Ayurvedic wisdom teaches us to connect with our deepest selves, the source of all healing. Come learn simple, everyday approaches for increasing your health and vitality through oil massage and Ayurvedic bodywork, and experience a nourishing foot massage using herbal oil. Please come with clean feet and bring socks.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Tuesday, December 6 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–8:30 Breakfast 9:00–10:30 The Path to Self-Care Aruni Nan Futuronsky and Izzy Lenihan (L) Using mindfulness and right action, learn to commit to yourself in ways that are sustainable, fulfilling, and ultimately yogic, bringing unity between your intentions and your actions. 11:00–11:45

Chair Yoga Sherrie Howard (M) For those who are not able to do yoga on a mat, adapting the practice to a chair can make yoga more accessible. Chair yoga also provides those who sit often at work ways to relax, move, strengthen, and stretch the body.

11:30–1:30 12:00–1:00

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy.

12:00–1:00 1:30–3:00 2:00–3:30

Vinyasa Yoga Class Guided Hiking (Advanced registration suggested, please call for details.) Freestyle Mediation Steven Leonard (E) Meditation is a vast tradition that encompasses many approaches, philosophies, goals, and techniques. Within this wide range of practice there is space for you to find your own way. Freestyle Meditation begins with the question “what inspires you to meditate?” and supports you in customizing a practice that fits your unique style and nature. This class is a mix of instruction, practice, and conversation. See how wonderful meditation can be when you do it your way. 

4:15–5:45 5:30–7:00 7:30–8:30 7:30–8:30

Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Rest and Unwind Yoga Seven Steps to Aging Well Vandita Kate Marchesiello (L) Do you want to experience more vitality, strength, and balance as you age? Yoga is an ancient science that offers many health benefits, especially as we age. In this workshop, learn seven easy-tofollow techniques (breathing, stretching, visualization, relaxation, affirmation, and meditation) that you take home to support a healthier aging experience.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Wednesday, December 7 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–8:30 Breakfast 9:00–10:30 Faith, Hope, Awe, a Dog, and a Gorilla Maria Sirois (L) Explore the best of the wisdom traditions to uncover irrepressible sources of faith, hope, awe, and companionship that enable you to step fully into the life you most long to live. Open to anyone who wants a laugh, sustaining love, and a peaceful being. No previous experience necessary—only a beating heart. 11:00–11:45

Posture Clinic Kari Harendorf (M) Whether you're new to yoga or an experienced practitioner coming back to the beginner's mind, this workshop helps you build your practice from the ground up.

11:30–1:30 12:00–1:00

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy.

12:00–1:00 1:30–3:00 2:00–3:30

Vinyasa Yoga Class Guided Hiking (Advanced registration suggested, please call for details.) Transformation at the Core Aruni Nan Futuronsky (L/E) Create steps toward new behavior in this workshop that draws on the Kripalu model of transformation—being present in the moment, augmented with right action, to ensure incremental and sustainable growth. Leave ready to successfully weave healthy change into your life, with a plan of action steeped in mindfulness.

4:15–5:45 5:30–7:00 7:30–9:00

Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Kirtan (E) Experience this powerful group practice of call and response chanting. Enliven your body through sacred Sanskrit vibrations, bringing physical and emotional healing as well as a heightened awareness of your inner spiritual authority.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Thursday, December 8 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–8:30 Breakfast 9:00–10:30 Radiant Health Sudha Carolyn Lundeen (M) Come reclaim your vitality and reconnect with your life force as you explore preventive approaches and natural treatments for stress reduction and other health issues. You leave with specific yoga sequences and breathing exercises to practice at home. 11:00–11:45

Share Circle Aruni Nan Futuronsky (E) Employ the principle "the key to my heart rests in the heart of another." Through this conscious listening and speaking technique, access the power of your moment and witness the power of others.

11:30–1:30 12:00–1:00

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy.

12:00–1:00 12:45–1:30

Vinyasa Yoga Class Meditation Vandita Kate Marchesiello (E)

1:30–3:00 2:00–3:30

Guided Hiking (Advanced registration suggested, please call for details.) Nutrition News to Use Kathie Madonna Swift (L) With the incredible amount of new information on nutrition and eating that is available today, how do you know what to believe? Join this stimulating review of the latest nutrition news as we cut through the headlines and digest what news to use.

4:15–5:45 5:30–7:00 7:30–8:30 7:30–8:30

Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Rest and Unwind Yoga Sound Healing Bhavani Lorraine Nelson (E) Soothing sound is one of the oldest healing modalities in the world. Now, scientists are attesting to its power. Come find out how simple and satisfying it can be to sound for your own and others’ healing. No experience or talent necessary, just a divine spirit wrapped in a human heart.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Friday, December 9 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–8:30 Breakfast 9:00–10:30 Creative Collage Jess Frey (E) Come explore creative expression and playfulness by using picture collage as a pathway to manifesting dreams and envisioning your future. 9:30–11:00 11:00–11:45

Guided Hiking (Advanced registration suggested, please call for details.) Yoga for Your Dosha Jurian Hughes (M) Ayurveda, the ancient Indian science of health, teaches that on the road to wellness there is no "one size fits all" prescription. In this workshop—a combination of lecture, discussion, and practice—learn how different yoga styles, postures, and pranayama techniques can help to increase or diminish your uniquely balanced health and wholeness.

11:30–1:30 12:00–1:00

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy.

12:00–1:00 2:00–3:30

Vinyasa Yoga Class

Recharging and Rebooting Janna Delgado (L) Address the challenges of staying centered in your best self in the midst of the daily grind and the connection between stress, willpower, and mindfulness.

4:15–6:30 5:00–7:30 6:45–7:15 7:30–8:30

8:00–9:00

Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Kripalu Orientation Guest Services Welcome to Kripalu! Learn about Kripalu and get helpful tips on making the most of your stay. Healing Arts Sampler: The Art of Receiving Nancy Ramani Costerian ( E) For many people, it can be harder to receive than to give. In this workshop, explore how to receive gracefully and wholeheartedly, and learn tools to help you receive in everyday life as you are guided to focus on breath, relaxation, and massage.

The Traveling Mindset Lara Tupper (E) When traveling to a new place, we tend to notice and appreciate the details of our surroundings. As writer Alain de Botton says, we gain a “traveling mindset.” We stop to look at street signs and plant life; we send postcards home about what we see. The challenge is to apply this outlook to our everyday lives. In this writing class, discuss ways to approach familiar settings with fresh eyes and “notice what we have already seen.” No writing experience necessary, just a willingness to observe.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Saturday, December 10 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–9:00 Breakfast 9:00–10:30 Yoga of Yes Jurian Hughes (M) This gentle movement workshop is for those who long to reconnect to their authentic self. Learn how principles of theater improvisation and yogic philosophy can enhance your listening skills, help you let go of the thinking mind, and trust the guidance of prana within. 9:00–10:30 Aligning Intentions and Actions Izzy Lenihan (L) Defining your intentions and then living them fully and authentically can bring more balance into your life. This workshop invites you to look more clearly and truthfully how you spend your time and energy. Discover possibilities for creating a life of more balance, harmony, and growth. 11:00–11:45

11:30–2:00 12:00–1:00

12:00–1:00 12:45–1:30 1:30–3:00 2:00–3:30

4:15–6:30 5:00–7:30 7:30–8:30 7:30–9:00

Coloring as Relaxation Izzy Lenihan (E) Tapping into your creativity can be a sure path to the soul. Awaken your creative spirit and brighten your mood in this simple, yet powerful workshop. Come color, play, create, relax, and discover a new form of mindfulness. Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy. Vinyasa Yoga Class Meditation Bhavani Lorraine Nelson (E) Guided Hiking (Advanced registration suggested, please call for details.) Qigong for Relaxation Mark Roule (M) This workshop introduces the ancient Chinese practice of qigong and its usefulness to enhance relaxation, self-healing, and overall well being. Experience four simple techniques that include gentle movement, self-care, breathing exercises, and meditation to activate and support the para sympathetic relaxation response; which in turn, fosters healing. Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Rest and Unwind Yoga Storytelling Matthew Dicks More information on this evening's event coming soon.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Sunday, December 11 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–9:00 Breakfast 9:00–10:30 Attitude of Gratitude Michelle Dalbec (E) There are many ways to express and embody gratitude, and research shows that intentionally focusing on and expressing appreciation for what you have improves quality of life. Learn practices that help you develop an awareness of appreciating small everyday experiences, boosting your happiness levels and decreasing stress and depression. 9:00–10:30 Yoga of Sound Ken Nelson (E) Nada yoga develops intention, concentration, and strength of purpose by invoking truth of Being beyond words. Enjoy the source of renewable energy and the breath of inspiration, vitality, and lung capacity. Grow your natural speaking or singing voice by tuning in to Spirit, toning, and practicing presence through chanting and mantra. 9:30–11:00 11:00–11:45

Guided Hiking (Advanced registration suggested, please call for details.) Haiku Stew Lara Tupper (E) Originating in Japan and inspired by nature, haiku poetry allows us to hold fleeting images with words and to focus on a single moment. We’ll read some classic examples, stroll outside to gather material, and try our hand at the three-line form. No writing experience necessary.

11:30–1:30 12:00–1:00

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy.

12:00–1:00 2:00–3:30

Vinyasa Yoga Class

Kripalu Core Fitness Sarajean Rudman (M) Mat work is often centered around strengthening the core, but you can get a total body workout without even having to stand up! In this fun and interactive fitness experience, you learn moves and routines that strengthen and lengthen the entire body without ever leaving your yoga mat.

4:15–5:45 5:30–7:00 6:45–7:15 7:30–8:30

Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Kripalu Orientation Guest Services Welcome to Kripalu! Learn about Kripalu and get helpful tips on making the most of your stay. Yoga Nidra Sherrie Howard (E) Unwind at the end of a busy day and experience an opportunity to relax and let go. A calming voice and soothing music provides just the right atmosphere to experience the deep healing benefits and relaxation that yoga nidra has to offer.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Monday, December 12 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–8:30 Breakfast 9:00–10:30 Human Rhythms, Earth Rhythms Christopher Holmes (L) The Native American Medicine Wheel is an ancient tool for personal transformation. In this workshop, review the meaning of the four cardinal directions, with a focus on the East; the direction of spring, birth, and new beginnings. Using the medicine wheel, set intentions for the unfolding of your life. 11:00–11:45

Breathe Easy Cristie Newhart (E) Learning to control the breath can have profound effects on the body and mind. Learn to increase your breath capacity and calm your nervous system through the three-part breath, coherent breathing, and more.

11:30–1:30 12:00–1:00

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy.

12:00–1:00 1:30–3:00 2:00–3:30

Vinyasa Yoga Class Guided Hiking (Advanced registration suggested, please call for details.) The Mind's Range of Motion Steven Leonard (E) Be free enough to feel the whole range of human experience: desire, inspiration, doubt, sadness, frustration, boredom, anxiety, relaxation, anger, and everything else. Trust that no matter what arises in the moment, it will change. Trust that life is always in a process of transforming itself. Come learn to ride the waves of life with confidence and equanimity.

4:15–5:45 5:30–7:00 7:30–8:30

Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Healing Arts Sampler: The Art of Receiving Nancy Ramani Costerian ( E) For many people, it can be harder to receive than to give. In this workshop, explore how to receive gracefully and wholeheartedly, and learn tools to help you receive in everyday life as you are guided to focus on breath, relaxation, and massage.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Tuesday, December 13 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–8:30 Breakfast 9:00–10:30 Riding the Waves: Finding Emotional Balance Aruni Nan Futuronsky (L) The way we manage our emotions can either be a great hindrance or can be a great help to us. In this workshop, explore and practice an accessible tool called Riding the Wave that can enhance your capacity to manage difficult emotional experiences with greater ease. 11:00–11:45

Garden of Intentions Izzy Lenihan (E) If your life was a garden, what would you see growing? Fruitful vegetation? Or lots of weeds? Finding your true dharma, or life's work, begins with setting an intention. When we plant the seeds of intention, infinite possibilities await.

11:30–1:30 12:00–1:00

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy.

12:00–1:00 12:45–1:30

Vinyasa Yoga Class Meditation Vandita Kate Marchesiello (E)

1:30–3:00 2:00–3:30

Guided Hiking (Advanced registration suggested, please call for details.) Body in Balance: Hip Harmony Michelle Dalbec (M) In order to have a stable and supportive practice, the hips need to be both strong and supple. Come experience classic yoga poses and creative movements that bring the hips through their full range of motion, stretching, strengthening, and stabilizing. Ease lower back discomfort, alleviate knee pain, and live better in your body by creating more awareness, better alignment, and freedom in your hips.

4:15–5:45 5:30–7:00 7:30–8:30 7:30–9:00

Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Rest and Unwind Yoga Whole Foods Cooking Demonstration Jeremy Rock Smith (E) Enjoy a lecture on the joys and benefits of whole foods cooking, with recipes and techniques from the Kripalu Kitchen. Take home simple methods and inspiration for a healthier diet that you can maintain throughout the year.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Wednesday, December 14 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–8:30 Breakfast 9:00–10:30 Nutrition for Integrated Wellness Annie B. Kay (L) Despite the challenges of the modern toxic food environment, you can find simple ways to nourish both your body and your soul. Come learn about the science behind a whole-foods, plant-based diet, and practice mindful eating to explore your relationship with nourishment. 11:00–11:45

Posture Clinic Kari Harendorf (M) Whether you're new to yoga or an experienced practitioner coming back to the beginner's mind, this workshop helps you build your practice from the ground up.

11:30–1:30 12:00–1:00

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy.

12:00–1:00 12:45–1:30

Vinyasa Yoga Class

Sharpening Your Sixth Sense Aruni Nan Futuronsky (L) We are born with an unbreakable connection to source knowledge, yet we often forget to listen, becoming distracted by our external lives. How do we savor and fully participate in the external while listening to the authentic self inside? In this workshop, discuss strategies to maintain balance and follow your innate wisdom within.

1:30–3:00 2:00–3:30

Guided Hiking (Advanced registration suggested, please call for details.) Kripalu: A Person, a Place, a Tradition Vandita Kate Marchesiello (L/E) Enjoy a brief overview of Swami Kripalu’s interesting life, the places Kripalu Center has called home over the last four decades, and a tradition that has grown from a set of social ethics and personal practices known as the yamas and niyamas

4:15–5:45 5:30–7:00 7:30–9:00

Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Kirtan Carrie Grossman (E) Open your heart in an evening of sacred music with devotional singer and recording artist Carrie Grossman. Weaving together Sanskrit and English chants, Vedic mantras, and teachings from the great saints and sages, Carrie's kirtans invite participants on an inner journey to awaken the love within.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Thursday, December 15 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–8:30 Breakfast 9:00–10:30 Love is the Answer Izzy Lenihan (L) The path to supporting a kinder, more compassionate world begins with loving and nurturing ourselves. We are born knowing how to do this, but sometimes we forget, we need a reminder, and we need the tools to overcome the war residing within. This workshop is designed help you shed the burden of self-judgement and fear by opening yourself up to the gifts of gratitude, forgiveness, compassion, and joy—transcending from fear and judgement to love and acceptance. 9:00–10:30 Ayurvedic Daily Routine Erin Casperson (L) Ayurveda teaches us that the key to balancing mind, body, and emotions is through a balanced daily routine. Come explore simple Ayurvedic tools and principles to access harmony with the natural rhythms of the day. 11:00–11:45

Appreciating the Moment Evelyn Gonzalez (L) An overactive mind obscures the senses from being truly alive. In this workshop, slow down and quiet the mind with a simple breathing meditation. One by one, open each of the sense doors (taste, smell, sight, touch, and sound), in a mindful, unique experience.

11:30–1:30 12:00–1:00

12:00–1:00 1:30–3:00 2:00–3:30

4:15–5:45 5:30–7:00 7:30–8:30 7:30–8:30

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy. Vinyasa Yoga Class Guided Hiking (Advanced registration suggested, please call for details.) Mindful Eating, Mindful Life Aruni Nan Futuronsky and Annie B. Kay (L) Practice the principles of mindfulness in eating and in other areas of your life and learn to bring the light of Self-Observation Without Judgment to yourself with depth and practice. Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Rest and Unwind Yoga The Power of Mantra Bhavani Lorraine Nelson (L) The simple repetition of a Sanskrit phrase, traditionally used in India, makes this concentration practice powerful and relevant during stressful times. Discover the universal energies invoked by mantras and experience the depth and power of mantra meditation through the practice of this ancient form of connection to Spirit.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Friday, December 16 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–8:30 Breakfast 9:00–10:30 Winter Warmer Jess Frey (M) Winter's chill is upon us. Cultivate inner heat and warmth through guided yoga, breathing, and mediation techniques. Learn to align your yoga practice to the winter season by creating harmony within yourself and the environment around you. 9:30–11:00 11:00–11:45

Guided Hiking (Advanced registration suggested, please call for details.) The Throat Chakra: Vishuddha Jurian Hughes (L/M) Are you able to communicate as freely and fully as you’d like? In this experiential workshop appropriate for all levels, discover how to invite more freedom and flow to the throat chakra, the vishuddha, through visualization, meditation, chanting, affirmations, breathing techniques, and yoga postures, and find yourself speaking your truth with ease.

11:30–1:30 12:00–1:00

12:00–1:00 12:45–1:30 2:00–3:30

4:15–6:30 5:00–7:30 6:45–7:15 7:30–8:30

8:00–9:00

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy. Vinyasa Yoga Class Meditation (E) Soothing Pranayama Sherrie Howard (E) The breath is a powerful tool that can create energetic, mental, and physical shifts in your being. Discover ways to harness the breath to relieve stress and soothe the nervous system. Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Kripalu Orientation Guest Services Welcome to Kripalu! Learn about Kripalu and get helpful tips on making the most of your stay. Healing Arts Sampler: Energy Work Peggy Schjeldahl ( E) Prana, or energy, the vital life force, is awakened during energy work sessions in Kripalu’s Healing Arts. In this workshop, learn about and experience prana to come into greater balance and connection with yourself. Divine Sleep Yoga Nidra Jennifer Reis (E) Divine Sleep is the antidote for modern life. Experience deeper levels of freedom than you ever imagined possible. This inspired, meditative practice gives you permission to rest, restore, and tap into new sources of energy. There is nothing required of you but to lie down and listen. Be supported, held, and nourished as you discover profound peace and vibrant health.  

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Saturday, December 17 6:30–8:00 7:00–9:00 9:00–10:30

L = Lecture, M = Movement-based, E = Experiential (may include some movement) Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Breakfast Yoga for Vitality Jurian Hughes (M) Turn up the prana! If you wish you had more energy, focus, and joy, come discover how yoga can increase prana (life force). In this workshop—a combination of in-depth breathwork, gentle asana, and partner work—learn a simple 10-step exercise series that can be done daily to refuel, reenergize, and rebalance.

9:00–10:30

Discovering Your Essence Izzy Lenihan (L)

11:00–11:45

When life feels uncomfortable, out of balance, and disconnected, what helps and supports you in discovering calm and peace? You have these tools already. Join Izzy for a creative journey in exploring your personal essence, a perfect prescription for self-care. The Zen Mind Steven Leonard (E) Remember, when practicing Zen, there is nothing missing from this moment, there is no place else go, and nothing more you need to be. Right now, in this very moment, enlightenment is here, truth is here, and reality is here.

11:30–2:00 12:00–1:00

12:00–1:00 12:45–1:30 1:30–3:00 2:00–3:30

4:15–6:30 5:00–7:30 7:30–8:30 7:30–9:00

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy. Vinyasa Yoga Class Meditation Steven Leonard (E) Guided Hiking (Advanced registration suggested, please call for details.) Reconstruct Your Downward Dog Michelle Dalbec (M) Unpack and break down Downward Facing Dog into manageable parts. Learn about body mechanics and basic alignment principles; practice movements; postures that strengthen, stabilize, and stretch the body in preparation; and finally, play with modifications for this complex and often overused posture. Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Rest and Unwind Yoga

Evening Event Each Saturday night, we offer a workshop, kirtan, or concert to round out your day at Kripalu. More information on this evening's event coming soon.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Sunday, December 18 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–9:00 Breakfast 9:00–10:30 Ten Steps to Peace and Happiness Michelle Dalbec (M/L) It may be one of the most popular forms of yoga, but vinyasa commonly offers less instruction and many of its customary poses aren’t recommended for all body types. In this fun and engaging workshop, learn posture modifications that keep you feeling safe, strong, and able to participate fully in this delightful, dance-like form of yoga. 9:00–10:30 Qigong Ken Nelson (M) This Taoist healing art uses breath, motion, and meditation to restore balance and vitality. Learn effortless Chinese energy exercises to train the body, focus the mind, and feel an easeful spiritual presence. 9:30–11:00 11:00–11:45

Guided Hiking (Advanced registration suggested, please call for details.) What's Your Story? Lara Tupper (E) Everyone has a story; the challenge is to remember it clearly. In this writing workshop, mine your true tales in a series of brief, pointed exercises. You're invited to recall memorable sensory details and to share your work if desired. No previous writing experience necessary.

11:30–1:30 12:00–1:00

12:00–1:00 2:00–3:30

4:15–5:45 5:30–7:00 6:45–7:15 7:30–8:30

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy. Vinyasa Yoga Class Kripalu Core Fitness Sarajean Rudman (M) Mat work is often centered around strengthening the core, but you can get a total body workout without even having to stand up! In this fun and interactive fitness experience, you learn moves and routines that strengthen and lengthen the entire body without ever leaving your yoga mat. Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Kripalu Orientation Guest Services Welcome to Kripalu! Learn about Kripalu and get helpful tips on making the most of your stay. Meditation Sherrie Howard (E) Meditation is a process, an inner journey of noticing. In this workshop, you learn different techniques for the art of meditation and explore ways to deepen the practice.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Monday, December 19 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–8:30 Breakfast 9:00–10:30 Food and Mood Annie B. Kay (L) What and how you eat profoundly influences how you feel. Come learn about the latest research and ideas on nutrients, eating habits, and lifestyle choices most supportive of lifelong mental health. 11:00–11:45

Posture Clinic Susannah Gale (M) Whether you're new to yoga or an experienced practitioner coming back to the beginner's mind, this workshop helps you build your practice from the ground up.

11:30–1:30 12:00–1:00

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy.

12:00–1:00 1:30–3:00 2:00–3:30

Vinyasa Yoga Class Guided Hiking (Advanced registration suggested, please call for details.) One Hand Clapping Steven Leonard (E) What is the sound of one hand clapping? Listen as intimately as you can. This workshop is an introduction to sound-based meditation and the Zen koan (insolvable puzzle) to see where you create your own insolvable problems and discover the splendor this moment has to offer. Simply bring yourself and a curious mind.

4:15–5:45 5:30–7:00 7:30–8:30

Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner

Healing Arts Sampler: Introduction to Kripalu Massage Johanna Wise ( E) In this workshop, learn to trust your innate ability to help others through safe touch. See how Kripalu’s unique approach to massage as a meditation in motion can open the doorway to transformation for both the giver and receiver.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Tuesday, December 20 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–8:30 Breakfast 9:00–10:30 The Path to Self-Care Aruni Nan Futuronsky and Izzy Lenihan (L) Using mindfulness and right action, learn to commit to yourself in ways that are sustainable, fulfilling, and ultimately yogic, bringing unity between your intentions and your actions. 11:00–11:45

Introduction to the Practice of Swami Kripalu Christopher Holmes (L) Swami Kripalu’s teacher gave him only two practices: Full-Lotus pose and Aniloma Viloma, a yogic breathing technique. Twenty years later, Swami Kripalu discovered a world of poses and pranayamas that naturally arose from these two simple practices. Come explore the intelligence of prana and experience mediation in motion, a centerpiece of Kripalu Yoga.

11:30–1:30 12:00–1:00

12:00–1:00 1:30–3:00 2:00–3:30

4:15–5:45 5:30–7:00 7:30–8:30 7:30–9:00

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy. Vinyasa Yoga Class Guided Hiking (Advanced registration suggested, please call for details.) Body in Balance: Strong and Supple Shoulders Michelle Dalbec (E) This workshop uses playful and challenging techniques to create space in the shoulder, increase range of motion, and show you proper alignment. Gain knowledge about this crucial joint while discovering your personal “body blind spots” and take home ways to strengthen weak points and stretch tight areas. Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Rest and Unwind Yoga Whole Foods Cooking Demonstration Jeremy Rock Smith (E) Enjoy a lecture on the joys and benefits of whole foods cooking, with recipes and techniques from the Kripalu Kitchen. Take home simple methods and inspiration for a healthier diet that you can maintain throughout the year.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Wednesday, December 21 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–8:30 Breakfast 9:00–10:30 Radiance Sutras: Life as Meditation Coby Kozlowski (L) Would you like to discover a meditation practice that feels authentically yours? When you meditate with your unique practice, you feel centered in your “yes to life.” In this dynamic workshop, discover intellectual tools and a rich inner experience, while embedding this learning in your muscle and sensory memory so that it's at your fingertips when you need it. 11:00–11:45

Posture Clinic Kari Harendorf (M) Whether you're new to yoga or an experienced practitioner coming back to the beginner's mind, this workshop helps you build your practice from the ground up.

11:30–1:30 12:00–1:00

12:00–1:00 1:30–3:00 2:00–3:30

4:15–5:45 5:30–7:00 7:30–9:00

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy. Vinyasa Yoga Class Guided Hiking (Advanced registration suggested, please call for details.) Nutrition for Integrated Wellness Annie B. Kay (L) Despite the challenges of the modern toxic food environment, you can find simple ways to nourish both your body and your soul. Come learn about the science behind a whole-foods, plant-based diet, and practice mindful eating to explore your relationship with nourishment. Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Kirtan (E) Experience this powerful group practice of call and response chanting. Enliven your body through sacred Sanskrit vibrations, bringing physical and emotional healing as well as a heightened awareness of your inner spiritual authority.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Thursday, December 22 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–8:30 Breakfast 9:00–10:30 Kripalu Core Fitness Sarajean Rudman (M) Mat work is often centered around strengthening the core, but you can get a total body workout without even having to stand up! In this fun and interactive fitness experience, you learn moves and routines that strengthen and lengthen the entire body without ever leaving your yoga mat. 9:00–10:30 Introduction to Ayurveda: Life in Balance Erin Casperson (L) Learn simple, everyday approaches to increase your health and vitality using Ayurveda, an ancient approach to health care that originated in India. Ayurvedic wisdom teaches us to connect with our deepest selves, the source of all healing. 11:00–11:45

Share Circle Aruni Nan Futuronsky (E)

11:30–1:30 12:00–1:00

Employ the principle "the key to my heart rests in the heart of another." Through this conscious listening and speaking technique, access the power of your moment and witness the power of others. Lunch Kripalu YogaDance®

12:00–1:00 1:30–3:00 2:00–3:30

Vinyasa Yoga Class Guided Hiking (Advanced registration suggested, please call for details.) Clearing the Clutter Izzy Lenihan (L) Clutter can affect every aspect of your life—health, relationships, work, finances, and inner peace. In this workshop, identify the clutter in your life and create simple strategies to achieve a conscious life that feels lighter, brighter, and rejuvenated.

4:15–5:45 5:30–7:00 7:30–8:30 7:30–8:30

Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Rest and Unwind Yoga Soundplay Bhavani Lorraine Nelson (E) Come free your voice from the constraints of unhelpful vocal habits, and physical and emotional blockages so that you can express yourself more fully in every area of your life. In this workshop, practice easy exercises to open the body, release the voice, and find your unique sound.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Friday, December 23 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–8:30 Breakfast 9:00–10:30 Creative Collage Jess Frey (E) Come explore creative expression and playfulness by using picture collage as a pathway to manifesting dreams and envisioning your future. 9:30–11:00 11:00–11:45

Guided Hiking (Advanced registration suggested, please call for details.) Meditation in Motion Jurian Hughes (E) Silent, seated meditation is not for everyone. Come experience meditation in motion, a gentle, moving form of meditation that enhances your listening skills and allows you to let go of the thinking mind and trust the guidance of prana within.

11:30–1:30 12:00–1:00

12:00–1:00 2:00–3:30

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy. Vinyasa Yoga Class Kick Your Feet Up Michelle Dalbec (M) Your feet and legs are your foundation. Keeping them happy is the key to healthy knees, hips, pelvis, low back, shoulders, and neck. This workshop tackles tension from the ground up with self-massage techniques, strengthening, and stretching, and covers how to create solid, stable, base supported by correct alignment for balance and mobility.

4:15–6:30 5:00–7:30 6:45–7:15

Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Kripalu Orientation Guest Services Welcome to Kripalu! Learn about Kripalu and get helpful tips on making the most of your stay.

7:30–8:30

Healing Arts Sampler: Ayurvedic Bodywork Cat Pacini ( E) Ayurvedic wisdom teaches us to connect with our deepest selves, the source of all healing. Come learn simple, everyday approaches for increasing your health and vitality through oil massage and Ayurvedic bodywork, and experience a nourishing foot massage using herbal oil. Please come with clean feet and bring socks.

8:00–9:00

Open Your Heart Through Movement Dan Leven (M) Come open and free your heart through guided therapeutic movements. In this workshop, you learn to release physical tensions in your upper body to access the dynamic flow of energy that exists within. Discover a wealth of energy and a connection to your power and tenderness in this moving journey.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Saturday, December 24 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–9:00 Breakfast 9:00–10:30 Lila, the Joy of Divine Play Jurian Hughes (E) Ancient yogic texts describe lila as the play of the Divine, who creates freely, for the pure joy of it. Come discover the freedom of embracing your spontaneous, unpredictable lila spirit through movement, dance, stories, and yoga improv. 9:00–10:30 Feast for the Senses Coby Kozlowski (L) Being alive is an opportunity to fall in the love with everything around you. Experience movement and meditation techniques to awaken to each of the five senses and leave with the ability to delight in the beauty of everyday existence. 11:00–11:45

Winter Words Lara Tupper (E) In this journaling class, pause to consider the effects of the winter season on your body and mind and give voice to your warmest thoughts and intentions. Share your words with others in a safe, supportive space, and take home ideas for future journaling practices.

11:30–2:00 12:00–1:00

12:00–1:00 12:45–1:30 1:30–3:00 2:00–3:30

4:15–6:30 5:00–7:30 7:30–8:30 7:30–8:30

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy. Vinyasa Yoga Class Meditation Evelyn Gonzalez (E) Guided Hiking (Advanced registration suggested, please call for details.) Attitude of Gratitude Michelle Dalbec (L) There are many ways to express and embody gratitude, and research shows that intentionally focusing on and expressing appreciation for what you have improves quality of life. Learn practices that help you develop an awareness of appreciating small everyday experiences, boosting your happiness levels and decreasing stress and depression. Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Rest and Unwind Yoga Introduction to Pranayama Christopher Holmes (E) Ancient yogic breathing practices, known as pranayama, boost immunity and deeply soothe the mind, increasing health, vitality, and light-heartedness. Come enjoy this introduction to gentle, stressreducing pranayama (dirgha, ujjayi, and nadi shodhana) as you learn techniques, benefits, contraindications, and variations of each practice.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Sunday, December 25 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–9:00 Breakfast 9:00–10:30 Yin Yoga Jess Frey (M) Yin Yoga offers an opportunity to slow down and pause. Gain a new level of awareness through sustained holding of supported floor postures. Move beyond resistance in a compassionate venue as you explore the subtle layers of your body. Learn to ride the waves of sensation to find spaciousness and increased fluidity. 9:30–11:00 11:00–11:45

Guided Hiking (Advanced registration suggested, please call for details.) Cultivating Compassion Jess Frey (E) Discover and learn techniques to train your brain for compassion. Through group discussion and guided exercises we will explore what science is revealing about the benefits of compassion and develop ways to incorporate these ancient practices into your life.

11:30–1:30 12:00–1:00

Lunch Kripalu YogaDance®

12:00–1:00 2:00–3:30

Vinyasa Yoga Class Altar Your Life Cristie Newhart (E) How can you bring meaning and depth to your life? How can you change negative influences into something positive? In this workshop, discuss the practice of yoga off the mat through the use of altars, sacred objects, and mindfulness.

4:15–5:45 5:30–7:00 6:45–7:15

Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Kripalu Orientation Guest Services Welcome to Kripalu! Learn about Kripalu and get helpful tips on making the most of your stay. Soothe Moves Heather Bilotta (M) Ready to unwind, slow down and soothe your nervous system? Experience a movement practice that utilizes soothing, organic movement and contemplative practices to calm your body and quiet your busy mind. Discover practices you can take home to support a restful mind and body.

7:30–8:30

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Monday, December 26 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–8:30 Breakfast 9:00–10:30 The Whole World is One Family Aruni Nan Futuronsky (L) In this workshop, learn about and practice Swami Kripalu's teaching of Sanatan Dharma, the Path of Love. How can we take skillful actions that lead us to see all beings as one? In this time of such disconnection, come dive into this practice of love. 11:00–11:45

The Crown Chakra: Sahasrara Jurian Hughes (E) The crown chakra connects us to our spiritual nature. In this gentle, experiential workshop appropriate for all levels, discover how visualization, meditation, affirmations, breathing techniques and yoga postures can help you to feel more relaxed and connected to your own divine wisdom.

11:30–1:30 12:00–1:00

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy.

12:00–1:00 1:30–3:00 2:00–3:30

Vinyasa Yoga Class Guided Hiking (Advanced registration suggested, please call for details.) The Neurobiology of Meditation Christopher Holmes (E) In this workshop, review current scientific findings regarding the effects of meditation on brain function and health and discuss the benefits of developing a home practice. Then practice several meditation techniques as a group.

4:15–5:45 5:30–7:00 7:30–8:30

Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Healing Arts Sampler: Ayurvedic Bodywork Cat Pacini ( E) Ayurvedic wisdom teaches us to connect with our deepest selves, the source of all healing. Come learn simple, everyday approaches for increasing your health and vitality through oil massage and Ayurvedic bodywork, and experience a nourishing foot massage using herbal oil. Please come with clean feet and bring socks.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Tuesday, December 27 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–8:30 Breakfast 9:00–10:30 Kripalu's Food Philosophy Annie B. Kay (L) Transform your health by deepening your awareness and understanding of food and nourishment. Explore a whole-being approach to nourishment drawn from the wisdom of yoga, and discuss how to cultivate compassionate self-observation. 9:00–10:30 A Dynamic Yoga Practice Steven Leonard (M) Move more deeply into asana by cultivating a strong internal focus. Flow from the details of alignment to a deeper internal awareness through this guided training session in willful concentration as you learn to bring dynamic strength to your mat. 11:00–11:45

Conscious Communication Aruni Nan Futuronsky and Izzy Lenihan (E) Are you unsure how to take home the teachings you've learned and been inspired by here at Kripalu? Learn to shift your health, relationships, and work, or find your passions, purpose, and joy in this Q&A session with Kripalu’s life coaches. Discover some personal tips on how to bring home the magic.

11:30–1:30 12:00–1:00

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy.

12:00–1:00 1:30–3:00 2:00–3:30

Vinyasa Yoga Class Guided Hiking (Advanced registration suggested, please call for details.) Breath, Body, Bliss Michelle Dalbec (E) We breathe more than 20,000 times a day without ever having to think about it. Yet when we are aware, we can control the breath at will. Yogis call this pranayama, or mastery of the life force. Come experience the power of prana in this practice that is a mixture of traditional techniques and movement combined with breath.

4:15–5:45 5:30–7:00 7:30–8:30 7:30–9:00

Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Rest and Unwind Yoga Whole Foods Cooking Demonstration Jeremy Rock Smith (E) Enjoy a lecture on the joys and benefits of whole foods cooking, with recipes and techniques from the Kripalu Kitchen. Take home simple methods and inspiration for a healthier diet that you can maintain throughout the year.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Wednesday, December 28 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–8:30 Breakfast 9:00–10:30 Karma Yoga: Hope in Action Coby Kozlowski (L) Join the karma revolution, a movement about living yoga, living your calling, living in alignment. This workshop wakes you up to hope, your purpose, and the inspiration to do something about it. Your beauty, your spark, and your commitment are needed to create the world we want to live in. Dive into the conversation about karma yoga, community, and commitment. 9:00–10:30 For the Love of Eating Cat Pacini (L) From the Ayurvedic perspective, there are three governing principles of eating. Learn how these principles can improve your health and wellness, and discuss how you eat, mindful practices, what you eat, food guidelines, and the impact of when you eat. Take home simple, practical tools that you can apply to your daily life. 11:00–11:45

Human Rhythms, Earth Rhythms Christopher Holmes (L) The Native American Medicine Wheel is an ancient tool for personal transformation. In this workshop, review the meaning of the four cardinal directions, with a focus on the East; the direction of spring, birth, and new beginnings. Using the medicine wheel, set intentions for the unfolding of your life.

11:30–1:30 12:00–1:00

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy.

12:00–1:00 1:30–3:00 2:00–3:30

Vinyasa Yoga Class Guided Hiking (Advanced registration suggested, please call for details.) Mindful Eating, Mindful Life Aruni Nan Futuronsky and Annie B. Kay (L) Practice the principles of mindfulness in eating and in other areas of your life and learn to bring the light of Self-Observation Without Judgment to yourself with depth and practice.

4:15–5:45 5:30–7:00 7:30–9:00

Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Kirtan (E) Experience this powerful group practice of call and response chanting. Enliven your body through sacred Sanskrit vibrations, bringing physical and emotional healing as well as a heightened awareness of your inner spiritual authority.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Thursday, December 29 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–8:30 Breakfast 9:00–10:30 Coloring as Relaxation Izzy Lenihan (E) Tapping into your creativity can be a sure path to the soul. Awaken your creative spirit and brighten your mood in this simple, yet powerful workshop. Come color, play, create, relax, and discover a new form of mindfulness. 9:00–10:30 Creating Non-Negotiables Sarajean Rudman (E) In this workshop, you learn to end an unproductive mentality and develop self-empowerment to get the fitness and self-care you need and deserve every day. Create a list of “non-negotiables” that put you back in the driver’s seat of your fitness simply and sustainably, ensuring that you never miss a daily workout again. 11:00–11:45 Share Circle Aruni Nan Futuronsky (E) Employ the principle "the key to my heart rests in the heart of another." Through this conscious listening and speaking technique, access the power of your moment and witness the power of others. 11:30–1:30 12:00–1:00

12:00–1:00 12:45–1:30

Lunch Kripalu YogaDance® Experience Kripalu's most delightful, popular, and loved activity. Whether you are brand new to movement, dance, and yoga, or have danced your whole life, YogaDance® will surprise you with joy. Vinyasa Yoga Class Meditation Vandita Kate Marchesiello (E)

1:30–3:00 2:00–3:30

Guided Hiking (Advanced registration suggested, please call for details.) Qigong as Relaxation Mark Roule (M) This workshop introduces the ancient Chinese practice of qigong and its usefulness to enhance relaxation, self-healing, and overall well being. Experience four simple techniques that include gentle movement, self-care, breathing exercises, and meditation to activate and support the para sympathetic relaxation response; which in turn, fosters healing.

4:15–5:45 5:30–7:00 7:30–8:30 7:30–8:30

Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Rest and Unwind Yoga Calming the Ocean Within Heather Bilotta (E) Unwind, slow down, and soothe your nervous system with meditative movement. Taming tension in the body is absolutely essential in grounding energy and settling a busy mind. Discover simple dance and yoga movements to cultivate the calm that your mind and body are craving.

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Friday, December 30 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–8:30 Breakfast 9:00–10:30 The Monk and the Mother Steven Leonard (L) It is important to understand the practice of yoga and meditation within the context of your own life. What experiences are you seeking? How can you choose specific practices that support your personal intentions? Where do the practices of a monk and a mother overlap, and how should they differ? Come join the conversation of understanding yoga in the modern world. 9:00–10:30 Leaning Toward Joy: Intention for the New Year Aruni Nan Futuronsky (L) Using yoga off the mat as your guide, leave this workshop with a plan of sustainable actions to soften into the new year with joy as your intention. 9:30–11:00 11:00–11:45

Guided Hiking (Advanced registration suggested, please call for details.) Yoga of Yes Jurian Hughes (E) This gentle movement workshop is for those who long to reconnect to their authentic self. Learn how principles of theater improvisation and yogic philosophy can enhance your listening skills, help you let go of the thinking mind, and trust the guidance of prana within.

11:30–1:30 12:00–1:00 12:00–1:00 2:00–3:30

Lunch Kripalu YogaDance® Vinyasa Yoga Class

Kripalu: A Person, a Place, a Tradition Vandita Kate Marchesiello (L) Enjoy a brief overview of Swami Kripalu’s interesting life, the places Kripalu Center has called home over the last four decades, and a tradition that has grown from a set of social ethics and personal practices known as the yamas and niyamas.

4:15–6:30 5:00–7:30 6:45–7:15 7:30–8:30

Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Kripalu Orientation Guest Services Welcome to Kripalu! Learn about Kripalu and get helpful tips on making the most of your stay. Healing Arts Sampler: Ayurvedic Bodywork Cat Pacini ( E) Ayurvedic wisdom teaches us to connect with our deepest selves, the source of all healing. Come learn simple, everyday approaches for increasing your health and vitality through oil massage and Ayurvedic bodywork, and experience a nourishing foot massage using herbal oil. Please come with clean feet and bring socks.

8:00–9:00

Divine Sleep Yoga Nidra Jennifer Reis (E) Divine Sleep is the antidote for modern life. Experience deeper levels of freedom than you ever imagined possible. This inspired, meditative practice gives you permission to rest, restore, and tap into new sources of energy. There is nothing required of you but to lie down and listen. Be supported, held, and nourished as you discover profound peace and vibrant health.  

This schedule subject to change without notice.

R&R Retreat Daily Schedule for Saturday, December 31 L = Lecture, M = Movement-based, E = Experiential (may include some movement) 6:30–8:00 Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) 7:00–9:00 Breakfast 9:00–10:30 No More Excuses Izzy Lenihan (L) In this workshop, learn how to remove the barriers of habitual thinking to unlock your potential and achieve your goals. Through a series of thought-provoking questions and exercises, learn tools to confront your obstacles and excuses, and develop practical strategies to help you find success in life. 9:00–10:30 Hula-Hooping: Flowing Through Life Coby Kozlowski (M) Experience living in a state of flow by learning to hula-hoop like never before. Awaken your inner child while you play, move, and flow in this invigorating and playful class. During our time together, we will explore the flowing nature of our bodies through movement and hula-hooping. 11:00–11:45

Empower Yourself: Tools for Life Ken Nelson (L/E) Live free of fear and habits of the mind. When you're present, not perfect, the change that changes everything can happen. By not disturbing your happiness, the mind shifts, the heart softens, and reality deepens. Through reflection, journaling, and interactive exercises, learn mindful tools of intention, attention, visualization, and conscious breathing.

11:30–2:00 12:00–1:00 12:00–1:00 12:45–1:30 1:30–3:00 2:00–3:30

Lunch Kripalu YogaDance® Vinyasa Yoga Class Meditation Ken Nelson (E) Guided Hiking (Advanced registration suggested, please call for details.) The Gathering-In Season Michelle Dalbec (E) In winter, the earth starts her journey inward, growing quiet and replenishing her bounty. Restorative yoga is the perfect way to practice just “being.” Take a journey inward to balance, replenish, and revitalize body, mind, and spirit.

4:15–6:30 5:00–7:30 7:30–1:00

Kripalu Yoga Classes (Gentle, Intermediate, Vinyasa) Dinner Kripalu's New Year's Eve Celebration (Please see next page for more details)

This schedule subject to change without notice.

R&R Retreat New Year's Eve Celebration 7:30–8:30

Restorative Yoga Sherrie Howard (M) Restorative yoga is designed to release deeply held tensions, stretch the body, calm the mind, and soothe the nervous system. Come practice yoga postures using a variety of props to support and stabilize the body while promoting relaxation of body and mind.

8:00–9:30

New Year's Sound Healing Retreat Crown of Eternity (E) Epic sound healing meets Kundalini Yoga. Immerse yourself in vibration, listen deeply, and hear your voice within. This is a multifaceted sonic experience that blends sound healing practices and relaxation techniques with Kundalini Yoga meditations, inviting you on a rich exploration of your internal landscape.

8:30–9:30

Journaling for the New Year Lara Tupper (E) As one year folds into the next, allow yourself time and space to reflect on the page. Explore the joys and blessings of a contemplative journaling practice, try some light-hearted writing exercises, and receive tips for sustaining this beneficial habit at home throughout the year.

9:00–12:00 Bhakti Bliss Kirtan David Newman, Mira, and Sean Johnson and the Wild Lotus Band (E) Ride the waves of bliss as you usher in the New Year celebration with some of the foremost innovators of joy-filled kirtan. Joining heart and voice in celebration of the Divine is the perfect way to create openness and positive intention for the New Year. 10:00–12:30 Dance Party Jurian Hughes and Jovinna Chan (E/M) It's New Year's Eve. Come dance for joy, cleansing, and clarity. Dynamic duo Jurian Hughes and Jovinna Chan invite you to join a community of kindred souls to shake to out the old year and welcome in the new in this very special night of celebratory, sacred, and ecstatic dance. 11:15–12:15

Meditation Shivanada (E) Meditation is a process, an inner journey of noticing. In this workshop, you learn different techniques for the art of meditation and explore ways to deepen the practice.

11:30–1:00

New Year's Eve Buffet

This schedule subject to change without notice.