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Customized 3-Day Yoga, Adventure & Wellness Retreat Itinerary – By Indian Federation of Yoga

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This customized 3-day itinerary combines the traditional yoga and mindfulness practices of the Indian Federation of Yoga with Rishikesh's signature outdoor adventures—such as white-water river rafting, a scenic waterfall trek, and deeply restorative Ayurvedic therapies.

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Day 1: Arrival, Waterfall Trek & Evening River Aarti

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• 01:30 PM – Check-in & Orientation: Arrive at the peaceful retreat shala, check into your accommodation, and complete orientation with your Indian Federation of Yoga mentors over a welcome warm herbal tea.

1. 03:00 PM – Nature Trek to Neergarh Waterfall Road Click to open side panel for more information : Embark on a guided short nature trek up to the multi-tiered cascades. Refresh yourself by dipping your feet in the cool mountain waters and engaging in a short outdoor mindfulness stretch.
2. 05:30 PM – Gentle Hatha Stretch & Breathwork: Return to the yoga shala for a light posture session focused on spinal alignment, joint release, and calming pranayama.

1. 06:45 PM – Ganga Aarti Experience: Walk down to Parmarth Niketan Ashram Click to open side panel for more information or Triveni Ghat Click to open side panel for more information to witness the sacred fire ritual, devotional chanting, and floating oil lamps on the holy Ganges.
2. 08:30 PM – Organic Sattvic Dinner: Enjoy a nutritious, freshly prepared Ayurvedic dinner designed for optimal night digestion.

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Day 2: Dynamic Yoga, White-Water Rafting & Specialized Ayurvedic Treatment

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1. 06:00 AM – Sunrise Pranayama & Meditation: Begin your morning with energizing breath control exercises and guided meditation on the quiet banks of the river.
2. 07:30 AM – Ashtanga Vinyasa Flow: Practice an invigorating yoga flow designed to build stamina, flexibility, and core stability under expert guidance.
3. 09:00 AM – Healthy Sattvic Breakfast: Nourish your body with fresh tropical fruits, herbal infusions, and traditional wholesome grains.

1. 10:30 AM – Ganges White-Water River Rafting in Shivpuri Click to open side panel for more information : Gear up for an exhilarating 16 km white-water rafting expedition from Shivpuri down towards Rishikesh. Experience famous rapids, optional cliff jumping, and stunning canyon scenery.
2. 02:00 PM – Recovery Lunch & Rest: Return for a wholesome post-rafting meal and take time to unwind.
3. 04:30 PM – Specialized Ayurvedic Treatment (Abhyanga & Shirodhara): Indulge in a 75-minute traditional Ayurvedic wellness therapy. Receive a warm herbal oil Abhyanga body massage followed by Shirodhara (a continuous stream of warm medicated oil poured gently over the third-eye chakra) to dissolve physical tension and soothe the nervous system.
4. 07:30 PM – Wholesome Dinner & Satsang: Conclude your day with a group dinner, spiritual Q&A, and gentle sound vibration therapy.

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Day 3: Sunrise Nature Session, Integration & Departure

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1. 06:30 AM – Sunrise Asana & Chakra Awakening: Engage in a serene outdoor yoga class focusing on chakra balancing postures, deep stretches, and vitalizing breathwork.
2. 08:30 AM – Yogic Philosophy & Integration Workshop: Learn practical methods to integrate yogic mindfulness and Ayurvedic self-care routines into your daily life.
3. 09:30 AM – Celebration Breakfast & Farewell Ceremony: Enjoy a group breakfast, receive your official retreat completion certificate from the Indian Federation of Yoga, and take group photo memories.
4. 11:30 AM – Check-out & Departure: Depart with a rejuvenated body, vibrant energy, and memorable adventures.

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What Is Included (Inclusions)

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1. Accommodation: 2 nights stay in clean, comfortable, and serene rooms (Private or Shared Twin Occupancy, based on your selection) with attached bathrooms, hot water, and Wi-Fi.
2. Nutritious Meals: 3 freshly prepared Sattvic vegetarian meals daily (Breakfast, Lunch, Dinner) along with morning and evening herbal teas.
3. Yoga & Mindfulness Sessions:

• Daily Hatha and Ashtanga Vinyasa yoga practice with expert instructors.
• Daily breathwork (Pranayama), sound healing, and guided meditation sessions.
• Yogic philosophy, anatomy, and lifestyle workshops.

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Adventure & Outdoor Excursions:

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1. 16 km Ganges River Rafting trip from Shivpuri to Rishikesh with complete safety gear (life jackets, helmets) and licensed guides.
2. Guided nature trek to Neergarh Waterfall.
3. Guided evening Ganga Aarti experience at the holy riverbanks.
4. Ayurvedic Wellness Treatment: 1 specialized Ayurvedic therapy session (Abhyanga body massage & Shirodhara head treatment).
5. Course Material & Certification: Yoga retreat completion certificate issued by the Indian Federation of Yoga.
6. Retreat Essentials: Access to yoga mats, props, and filtered drinking water throughout your stay.

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What Is Excluded (Exclusions)

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1. Transportation: Personal travel to and from Rishikesh (Airfare, train tickets, or intercity taxi transfers). Pickup/drop services from Dehradun Airport or Haridwar Railway Station can be arranged at an additional cost upon request.
2. Personal Expenses: Shopping, laundry, personal phone calls, room service, or extra meals/beverages ordered outside the planned menu.
3. Extra Spa & Medical Treatments: Any additional Ayurvedic consultations, extra massages, or medical expenses beyond the single included session.
4. Travel & Health Insurance: Personal health, medical, or travel cancellation insurance coverage (recommended for all travelers).
5. Adventure Photography / Videography: Optional GoPro video or photo packages offered separately by the rafting teams.
6. Monument & Entrance Fees: Minor entry fees for local monuments, parks, or temples (if applicable during local exploration).

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“दूरेण ह्यवरं कर्म बुद्धियोगाद्धनञ्जय। बुद्धौ शरणमन्विच्छ कृपणाः फलहेतवः॥
योगिनामपि सर्वेषां मद्गतेनान्तरात्मना। श्रद्धावान्भजते यो मां स मे युक्ततमो मतः॥”
"Bhagavad Gita”