Yoga & Graceful Menopause Retreat
A nurturing yoga and wellness journey in Peneda-Gerês National Park, Portugal, to support, restore and celebrate you through the menopause transition — an invitation to slow down, reconnect with your body, and embrace your Second Spring with confidence and ease.
- Daily menopause-focused yoga to restore balance, strength and ease
- Gentle walks in nature — no pressure, no performance
- Nourishing plant-based meals
Yoga & Graceful Menopause Retreat
A nurturing yoga and wellness journey in Peneda-Gerês National Park, Portugal, to support, restore and celebrate you through the menopause transition — an invitation to slow down, reconnect with your body, and embrace your Second Spring with confidence and ease.
- Daily menopause-focused yoga to restore balance, strength and ease
- Gentle walks in nature — no pressure, no performance
- Nourishing plant-based meals
Retreat formats
Choose the rhythm that feels right for you right now
- Full Week — Deep Reset & Integration
- Short Week — Gentle Reset & Introduction
Both formats share the same rhythm from Saturday to Tuesday night, with the short week gently closing on Wednesday after breakfast and departure.
Is this for you?
This retreat is for you if…
- You’re looking for a supported, nourishing menopause reset
- You want daily yoga designed specifically for this stage of life
- You’d love gentle walks in nature, without pressure or performance
- You value delicious, nourishing food and mindful self-care routines
- You’d like a calm, small-group space with warmth and meaning
It may not be ideal if…
- You prefer a fast-paced schedule with constant activity
- You’re seeking intense hiking or very long daily walks
- You prefer a trip with lots of nightlife or city time
- You need a fully private, independent schedule every day
- You want a luxury-hotel style experience (this is a warm, thoughtfully designed mountain hamlet)
What you’ll experience
A week created to support your body and nervous system through menopause — combining daily yoga, breathwork, mindful nature walks, nourishing meals, and gentle workshops that you can take home with you.
- Daily menopause-focused yoga to restore balance, strength and ease
- Breathwork, meditation and nervous-system calming practices
- Mindful forest walks for grounding, clarity and emotional reset
- Yin & Restorative evenings for deep rest and better sleep
- Self-care workshops: face yoga, pelvic floor, nutrition + creative Zen art
- Unhurried time to relax, swim in the river, or simply do nothing
- A small group, guided with care, presence, and attention
The landscape: Serra da Peneda (Peneda-Gerês National Park)
In the northwest of Peneda-Gerês National Park, Serra da Peneda is a dramatic world of granite mountains, green meadows, oak forests and river valleys carved by waterfalls. This is a place of rare biodiversity and timeless human traces — Roman bridges, mountain paths, and stone villages that still follow the pace of nature.
Your base — Ecotura Nature Resort
You’ll stay in João Alvo — a tiny stone hamlet in the Laboreiro valley, restored into warm and comfortable guest houses. It’s quiet, intimate, and surrounded by forest, with the most magnificent mountain views in the morning, when the rising sun lights up the landscape
- Stone houses with comfort and character
- A studio near the forest with panoramic views
- Peaceful grounds for rest, immersed in nature
- Coffee, tea and fruit always available
Holiday Highlights
A menopause-focused week designed to support energy, sleep, mood and long-term vitality — with space to rest and breathe.
- Menopause-focused yoga to support flexibility, strength and bone health
- Breathwork to calm the mind, regulate the nervous system and aid digestion
- Yin Yoga to soften, release and turn inward
- Restorative Yoga for deep rest, circulation and restorative sleep
- Daily meditation for emotional balance and stress reduction
- Face Yoga session for vitality and relaxation
- Pelvic floor strengthening class
- Holistic nutrition workshop + shared cooking session
- Creative Zen art workshop for self-expression and presence
- Delicious organic, plant-based meals inspired by Mediterranean & Ayurvedic traditions
How the week flows
Most days begin with menopause-focused morning yoga, followed by mindful walks, gentle activities and time to rest or swim in the river. Evenings alternate between Yin and Restorative practices for deep relaxation, with the final full day offering a slightly longer walk to gently complete the week.
If you’d like the full detail, you can view the day-by-day itinerary below.
Full Week — Deep Reset & Integration (Saturday to Saturday)
Saturday — Arrival & welcome: Group transfer from Porto Airport, settle in, and a warm welcome dinner.
Sunday — Grounding & orientation: Morning yoga, meditative forest walk, visit to the National Park reception centre, evening restorative practice.
Monday — Nature + creativity: Morning yoga, half-day forest walk (swim possible), Zen art workshop, restorative + meditation.
Tuesday — Gentle strength & choice: Morning yoga, mindful woodland walk, optional calm walk or free time, pelvic floor strengthening session.
Wednesday — Nourish & reset: Yoga + face yoga, holistic nutrition workshop, shared cooking session, free afternoon, relaxed dinner.
Thursday — Heritage day: Morning yoga, “Climb to the Castle” trail + Castro Laboreiro Museum, optional calm walk or free time, restorative practice.
Friday — Slow closing day: Morning yoga, a gentle full-day plateau walk with a picnic, an evening restorative yoga session, and a relaxed farewell dinner.
Saturday — Departure: Breakfast at the venue, then transfer to Porto Airport.
Short Week — Gentle Reset & Introduction (Saturday to Wednesday)
Saturday — Arrival & welcome: Group transfer from Porto Airport, settle in, and a warm welcome dinner.
Sunday — Grounding & orientation: Morning yoga, meditative forest walk, visit to the National Park reception centre, evening restorative practice.
Monday — Nature + creativity: Morning yoga, half-day forest walk (swim possible), Zen art workshop, restorative + meditation.
Tuesday — Gentle strength & choice: Morning yoga, mindful woodland walk, optional calm walk or free time, pelvic floor strengthening session.
Wednesday — Departure morning: Breakfast at the venue and transfer, then to Porto airport.
What's included
Included — Full Week
- 7 nights’ accommodation
- Breakfast, lunch and dinner each day
- Coffee, tea and fruit always available
- 10 yoga sessions, including guided meditation
- 2 meditative & sensory forest walks
- 2 half-day guided walking trails + 1 full-day guided trail
- Face yoga session + pelvic floor strengthening class
- Holistic nutrition workshop + shared cooking session
- Visits: National Park reception centre + Castro Laboreiro Museum
- Transfers to and from all scheduled activities during the retreat
Included — Short week
- 4 nights’ accommodation
- Meals from Saturday dinner to Wednesday breakfast
- Coffee, tea and fruit always available
- Daily menopause-focused yoga + guided meditation
- Guided walks and mindful forest experiences
- One workshop experience (creative / self-care focus)
- Small-group, supportive atmosphere (max 8)
Not included (both formats)
- Flights
- Personal expenses
- Airport transfer (available as an add-on: €65 each way / €125 return)
Pratical information
- Nearest airport: Porto (OPO)
- Pick-up: Saturdays, approx. 15:30
- Return: Saturday (standard week) or Wednesday morning (short week)
Dates & availability
- Season: early April to late November (Saturday to Saturday).
- Short week available on selected dates (Saturday to Wednesday).
Tell me your preferred week and room type, and I’ll confirm availability.
Price guide
Standard week: €1575–€1765 (depending on room type).
Short week: €1150–€1250 (depending on room type).
Not sure if this is the right week for you?
Message me your dates and your walking level — I’ll tell you if this retreat is the best fit, and help you choose the right rhythm.