Yoga Nidra
&
The Upper Chakras:
From the Heart to the Crown

Part 1: Sept 24 + 25, A 2-Day Yoga Nidra Retreat in the Hamptons

The arc of the full training mirrors the inner ascent:
From the relational intelligence of the heart,
through expression and insight,
into intuitive knowing,
and finally into the luminous field of the crown.

Join us for a 2-day immersive retreat exploring the upper chakras through Yoga Nidra, restorative, and subtle body practices.

A journey through the upper chakras, from the individual self to universal awareness - moving from connection and expression toward insight, stillness, and deeper consciousness. Yoga Nidra invites us inward.

In a retreat setting, we have the opportunity to step out of our daily lives and create the time and space to stay there - to rest, integrate, and experience the practices more deeply.

Step out of the rhythm of daily life and give yourself the gift of two days devoted to the deeper practices of Yoga Nidra.

Each day will focus on a different energetic center. Set in the restorative surroundings of Southampton, this intimate retreat weaves together in-depth study of Anahata and Vishuddha chakras with extended Yoga Nidra and restorative practices, creating the rare opportunity to remain close to that profound state of stillness, reflection and insight rather than immediately returning to everyday life.

More than a training, this is an opportunity to immerse yourself in the experience of Yoga Nidra—to step away from your usual routine, stay with the practices over two uninterrupted days, and discover what can emerge when we give ourselves the time and space to go deeper.

It is both deeply personal and profoundly expansive, a return to the self beneath identity, and a remembrance of the consciousness that is not limited by it.

Learn More

Yoga Nidra Methodology


A core focus of the training is learning how to design Yoga Nidra practices using the nine-step method Mona Anand developed with Alan Finger, taught in Mona Anand's ISHTA Yoga Nidra Training. You will learn how to adapt each step to address specific chakra imbalances and create short, medium, and long practices.

Yoga Nidra & The Upper Chakras Retreat :
2 Days

Each day focuses on one chakra, moving from the heart to the crown — opening to connection, expression, insight, and awareness.
This immersion can be taken as a stand-alone retreat or as part of our Yoga Nidra and Chakra Training program. Whether you join for personal transformation  or professional development, the experience offers both inner exploration and practical tools.

The days are intentionally spacious. We’ll gather for practice and study, share beautiful home-cooked meals prepared for us at the house, and leave time in between to journal, reflect and simply absorb the experience—whether that means sitting quietly by the pool, walking to the bay, heading to the beach or into town. The first evening will close with a silent sunset by the bay, followed by dinner and a fireside conversation about the deeper experiences of Yoga Nidra. The following morning, we’ll return to practice with Vishuddha chakra, allowing what has unfolded overnight to carry naturally into another day of practice, reflection, community and study.

Our days include:

  1. Guided Practice
    Mona’s signature Restorative / Yoga Nidra Workshop that integrates asana, restorative yoga, pranayama, visualization, and Yoga Nidra, allowing you to directly experience the chakra.

  2. Time for rest and reflection

  3. Training Session
    We explore the chakra in depth, including:
    - The energy of the chakra and its role in body, mind, and behavior
    - The energetic qualities of inertia, over activity and balance -tamas, rajas, and sattva as they relate to that chakra
    - How to recognize specific imbalances
    - How to design practices using asana, restorative poses, pranayama, and visualization

    Integration & Teaching Practice
    - Work in small groups to design yoga nidra practices for specific imbalances
    - Develop Yoga Nidra sequences for real-life applications
    - Reflect on your own experience of the chakra

What You Will Gain:

By the end of each chakra module, you will have:

  • A deep, experiential understanding of the chakra

  • The ability to recognize imbalance in yourself and others

  • Tools to restore balance using asana, breath, visualization, and restorative practices

  • The ability to design Yoga Nidra practices tailored to specific needs

  • A framework for integrating these teachings into both personal practice and teaching

Each module (chakra day) stands on its own, offering a complete and transformative experience. Together, they form a journey, moving from the heart to the crown. 

From this place of connection, we begin to align with something deeper, bringing clarity, inner transformation, and inspiration into how we live.

What’s Included:

Brunch & Dinner on Thursday; Brunch on Friday; refreshments and snacks throughout

What’s NOT Included:

Accommodations not included

(hotel recommendations with distance from retreat location are listed below)

Hamlet Inn
(0.5 miles)

Hampton Maid
(2.1 miles)

Southampton Inn
(3.5 miles)

Contact Rumi to book

  • Heart Chakra (Anahata)

    Day 1 - September 24th

    9:30am - 10:00am Welcome & Opening Circle

    10:00am - 1:00pm Yoga Nidra Training / Anahata (heart) Chakra 

    1:00pm - 2:00pm Lunch

    2:00pm - 4:00pm  Free Time | Rest at the house, walk to the bay, visit the town or spend time at the ocean.

    4:00pm - 6:00pm Restorative  / Yoga Nidra Practice - Anahata (heart) Chakra with live sound bath

    6:00pm - 7:30pm Silent Integration + Sunset
    Rest quietly at the house or take a silent walk to the bay.

    7:30pm Dinner + Fireside Conversation

  • Throat Chakra (Vishuddha)

    Day 2 - September 25th

    9:00am - 11:00am Restorative  / Yoga Nidra Practice - Vishuddha (throat) Chakra with live sound bath 

    11:00am - 12:30pm Free Time

    12:30pm - 1:30pm Brunch

    1:30pm - 2:00pm Rest + Transition

    2:00pm - 5:00pm Yoga Nidra Training / Vishuddha (throat) Chakra 

    5:00pm - 5:30pm - closing 

  • Third Eye Chakra (Ajna) - will be held in-studio in NYC

    October 29th - 30th + November 7th

    Oct. 29th Thursday 6:30pm - 8:30pm Restorative/Yoga Nidra workshop

    Oct. 30th Friday 2:00pm - 5pm

    Nov. 7th TBD Q & A (the following Saturday on zoom)

    Individual chakra training price: $199.
    Registration coming soon.

  • Crown Chakra (Sahasrara) - will be held in-studio in NYC

    November 19th - 20th + November 28th

    Nov. 19th Thursday 6:30pm - 8:30pm Restorative/Yoga Nidra workshop

    Nov. 20th Friday 2:00pm - 5pm

    Nov. 28th TBD Q & A (the following Saturday on zoom)

    Individual chakra training price: $199.
    Registration coming soon.

Regular pricing: $649*
September 24-25, 2006

Discounts for ISHTA Gold, Silver, Bronze, and Acharya members.


*$599 for Yoga Nidra Training graduates and ISHTA Gold, Silver, Bronze, & Acharya members please reach out to rumika@ishtayoga.com to receive more information about discounted pricing.

Contact Rumi to book
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"Thank you, Mona. The scope of the series is so comprehensive, expansive and seamless and the depth of knowledge and wisdom informing the artful teaching is so integrated that I am in awe. The experiential workshop was a master class in teaching various modules. In my experience, the depth of their understanding made their connection clearly manifest. In gratitude."

Shailly Agnihotri

What People Are Saying

  • “I highly recommend Mona Anand’s ISHTA Yoga Nidra training to anyone who wants to learn more about this powerful practice. Mona’s knowledge of the science, energetics, and healing qualities of Yoga Nidra is incomparable to anyone else’s in the field. Her love & passion for yoga is only surpassed by her generosity of spirit. Learning from Mona is an absolute delight.”

    ~ Sarah Finger, ISHTA co-owner and Yogiraj

  • ” Words cannot express the gratitude I have for your training this week. You encompass such great wisdom, and you are a true yogi. You opened my eyes to the magical wonders of Nidra.”

    ~ Michael Ryan, Massage Therapist

  • ”What a great training! Packed with well rounded information about Yoga Nidra. Fun, inspiring, and easy to incorporate into my teaching and my own practice. And FUN, did I mention fun?! Mona is a fantastic teacher. ”

    ~ Mark Waterman, Massage Therapist, Marama Trainer, Yoga Teacher

  • “I am so grateful for having taken Mona’s Yoga Nidra training at ISHTA! I have a regular practice of yoga nidra, both when I take her classes and in my own practice. So, being able to delve more deeply into the practice was a gift for me. Mona’s training is immensely beneficial to yoga teachers, who want to incorporate yoga nidra in to our classes, as well as students who simply want to incorporate yoga nidra in to their own lives. In the training, we were given a lot of really helpful information on the individual steps that make up yoga nidra, as well as scientific reasons behind why and how it works. All fascinating! Also, Mona offers a lot of sequencing options as well as suggestions for shorter and longer practices. I was so happy to learn more about how to use yoga nidra in the context of energetic imbalances as well as therapeutic applications like PTSD, chronic pain, and emotional and sleep issues. We had lots of opportunities to practice on each other, which was so helpful. We also had daily yoga nidra practices, which allowed us to experience all we were learning first hand… Plus they were led by Mona, which is a treat unto itself. Mona manages to. weave all of this wonderful information together in a fun, practical, and very creative manner. Her brilliance in her knowledge of all these areas is so profoundly inspiring and her enthusiasm and presence are always a sheer delight. Thank you, Mona”

    ~ Dionyssia Fillios, ISHTA Yoga Teacher, RYT-500

  • “This Yoga Nidra Teacher Training is the most valuable speciality teacher training I have taken. As a yoga teacher, the tools offered by Mona Anand in this training have been very important in many parts of how I structure my classes, from how I bring my students into a state of focus and good feeling, to the final relaxation. My Yoga Nidra practice has transformed my life, I am able to calm down and sleep better, as well as be more present in daily life. I am so grateful that this training is offered.”

    ~ Jenny Bloom, ISHTA Yoga Teacher, RYT-500

  • “When the yoga nidra training was announced, I couldn’t sign up quickly enough. After having completed the 300hr ISHTA training with Mona as my mentor and having a taste of “Mona Anand’s ISHTA Yoga Nidra” technique as part of that training, I was eager to spend more time with both. The transmission of this work from Mona to her students is nothing short of magical. Her tremendous knowledge and insights of yoga coupled with her well-known humor is a potent combination. However, when the transmission is yoga nidra there is something almost other-wordly that occurs. Her passion for this work is in every word she speaks, whether one is being guided through a yoga nidra by her or is in the midst of learning this powerful technique from her. The class content was interesting and thorough and Mona creates a warm and engaging environment that allows for an even more satisfying learning experience.”

    ~ Tisha Ford, ISHTA Yoga Teacher, RYT-500