Movement as Medicine
This is a women’s health–focused Pilates & Yoga retreat, guided by a specialist physiotherapist — not a bootcamp, and not a one-size-fits-all yoga week. Movement with Phillipa is intelligent, adaptable, and restorative, designed to help you feel stronger, more mobile, and more at ease in your body.
With a small group, plenty of space to rest, and days that honour your individual energy levels, this retreat blends purposeful movement, nature, nourishment, and education — so you leave feeling confident, supported, and reconnected to yourself.
Wednesday, October 7 – Arrival & Welcome
Guests arrive at Tara Nature Retreat in the afternoon. After settling into our rooms, we’ll gather in the early evening for a welcome drink and a nourishing evening meal. Following dinner, we’ll come together for a welcome circle, offering a gentle space to connect, set intentions, and ease into retreat life. To close the evening, you’re invited to join an optional gentle group stroll, allowing you to digest, unwind, and enjoy the peaceful Umbrian night air.
Thursday, October 8 – Ground & Strengthen
We begin the day with a morning Pilates intro session, focusing on posture, deep core support, and joint-friendly strength. After breakfast, we will explore our surroundings with a guided walk or enjoy free time to relax by the pool (weather permitting). Enjoy your first Lunch at Tara. Now take time to rest, read, journal or have an optional 1:1 session. In the late afternoon, we’ll meet for a slow-flow yoga practice and Breathwork Session to support mobility, circulation, and nervous system balance. In the late afternoon, after dinner, you’re welcome to join me for a stroll to ease digestion, followed by a guided relaxation session. Complete your evening in company or alone before retiring.
Friday, October 9 – Move & Explore
The day begins with Pilates for Posture, focusing on the hips, glutes, and spinal support. After breakfast, enjoy a guided walk or time to relax at Tara. Late morning optional Movement opportunity exploring Hypopressives for posture and pelvic health. Following lunch, we come together for a Muscle release workshop with Massage Balls in the late afternoon. We’ll return to Tara in time to relax before dinner. After dinner, join an optional evening stroll followed by a guided relaxation session.
Saturday, October 10 – Restore & Nourish
We’ll start the day with a morning yoga practice, emphasising balance, breath, and ease of movement. After breakfast, join a guided walk or take time to swim, rest, or journal. In the afternoon, we take a short trip to the medieval hill town of Todi (departing at 2:30 pm), where you’ll have time to explore, shop, and enjoy the local cafes. The day closes with a calming yoga or nervous-system reset session. After dinner, join an optional evening stroll followed by a guided relaxation session.
Sunday, October 11 – Strength, Space & Integration
The morning begins with Pilates with a core focus, helping you move with confidence and control. After breakfast, enjoy a stroll or free time at Tara. Late morning, join Hypopressives Part 2 before lunch. Swim, read, or rest after lunch, and in the late afternoon we’ll gather for a slow, restorative yoga practice to support recovery and ease. After dinner, you’re invited to join an optional evening out in Todi, connecting and returning in time for bed.
Monday, October 12 – Close & Carry Forward
Our final full day begins with a morning Pilates session, bringing together strength, mobility, and calm. After breakfast, we will take a hike together or enjoy time to yourself. After lunch, enjoy spacious free time; this is your time to slow down and reflect. In the late afternoon, we’ll meet for a restorative somatic movement practice. We’ll enjoy our final dinner together, followed by some dancing, our closing circle and time for reflection.
Tuesday, October 13 – Departure
Guests check out and travel home. No scheduled sessions today — leave feeling refreshed, grounded, and confident in your body.
Retreat Timetable Summary
| Day | 8.00 am | 9.30 | 10.30 | 1.00 | 4.00 | 6.00 | 7.15 |
|---|---|---|---|---|---|---|---|
| Wed Oct 7 | – | – | – | – | Arrival & Settle in | Welcome Drink, Dinner | Opening Circle & Stroll |
| Thu Oct 8 | Pilates Intro | BFast | Guided Walk | Lunch | Restorative Yoga | Dinner | Stroll and Guided Relaxation |
| Fri 6Oct 9 | Pilates Posture | BFast | Hypopressives Part 1 (Optional) | Lunch | Muscle Release Workshop | Dinner | Stroll and Guided Relaxation |
| Sat Oct 10 | Yoga Sun Practice | BFast | Guided Walk | Lunch | Trip to Todi; depart at 2.30 pm | Dinner | Stroll and Guided Relaxation |
| Sun Oct 11 | Pilates Balance | BFast | Hypopressives Part 2 (Optional) | Lunch | Restorative Yoga | Dinner | Evening out in Todi |
| Mon Oct 12 | Pilates Strong | BFast | Guided Walk | Lunch | Restorative Somatic Movement | Celebration Dinner | Closing Circle and Dance |
| Tue Oct 13 | BFast | Check-out & Departure | – | – | – | – |
