Yin & Hormone Balance Yoga

7 Days Retreat for Women with Radka Exnar

May24 - 29 2021 * Sep06 - 11 2021


Would you like to learn how to generally support your overall health? How to release stress and rejuvenate your body and mind? How to harmonize the hormonal system and eliminate or alleviate the unpleasant symptoms of low hormones? How to increase the flexibility of your body and increase your joint mobility? How to improve your body shape, skin condition, strengthen your immune system and increase your metabolism? 


Let us invite you to a special week where you will start to learn more about your own body and start the self-healing process in your body. Your teacher Radka will teach you a very effective sequence of simple Yoga exercises, created especially for women with hormonal imbalance and stress. Regular practice of the sequences of this unique technique, created by Brazilian Yoga therapist and psychologist Dinah Rodrigues, gives you a remedy for all the symptoms you might experience.


Hormone Yoga is a dynamic form of Yoga Therapy, called Hormone Yoga Therapy (H.Y.T.). The purpose is to reactivate the hormone production of endocrine glands (ovaries, thyroid, hypophysis, adrenals) and to help women of all ages with all types of hormonal disorders (unpleasant symptoms of menopause, polycystic ovaries, menstrual disorders, premenstrual syndrome, ovarian cysts, difficulty to get pregnant, premature menopause). 


Practicing H.Y.T. is recommended to Women from 35 years of age as prevention due to the ovaries activity which starts decreasing and gradually decreases the hormone production of the two main female hormones, estrogen and progesterone. H.Y.T is also preventing diseases caused by low hormone levels such as osteoporosis, increased predisposition and cardiovascular diseases. Balance your hormones and balance your life! 


Click here for more info about Hormone Yoga Therapy


Yin Yoga Classes: 

According to Traditional Chinese Medicine, the body is powered by a vital, life-giving force called chi (or qi), that flows along specific pathways in the body. These pathways relate to key organs in the body, and if the flow is hampered on a particular pathway, it is believed that that particular organ system is suffering from excess, deficient or stagnant chi, which can often result in certain symptoms or maladies. 


Yin Yoga focuses on holding the postures for longer periods of time (3-5 min) with the goal of accessing deeper connective tissues as well as connecting with a more meditative state. Poses apply moderate stress to the connective tissues of the body with the aim of increasing circulation in the joints and improving flexibility. We will slow down with a more meditative approach to yoga, it’s goals are awareness of inner silence and bringing to light a universal, interconnecting quality.



* Introduction to Hormone Yoga Therapy

* Morning practice of Hormone Yoga

* Evening Yin Yoga practice 

* Calming breathing practice  

* Exercises against stress

* Walking meditation in silence 

* Yoga-Nidra


Yin Yoga & Hormone Yoga are suitable for women of any age. No previous yoga experiences are needed. After this week you will be able to practice the therapeutical sequence of Hormone Yoga by yourself at home or at any place you like and you feel comfortable.



* Daily Yin yoga sessions

* Daily Hormone-yoga practices

* Calming meditation sessions

* Exercises against stress

* 6 nights accommodation

* Tourist tax included

* Free WiFi



Yoga instructor: Radka Exnar  

Skill level: Beginner, Intermediate  

Language: English

Impressions of past "Yin & Hormone Balance Yoga" retreats w/ Radka Exnar


Day 1

14:00 Arrival

17:30 Meet and greet with the Sub-Art Yoga team & Introduction to Hormone Yoga Therapy


Day 2

08:00 Hormone Yoga (basic techniques, warming up exercises, exercises to activate ovaries, exercises for beauty)

17:30 Yin Yoga & harmonization of energy


Day 3

08:00 Hormone yoga (slimming exercises, exercises to activate hypophysis and thyroid)

17:30 Yin Yoga & chakra harmonization


Day 4

06:00 Walking meditation in silence and calming breathing practice by the sea

17:30 Yoga Nidra & anti-stress exercises 


Day 5

08:00 Hormone Yoga (all sequence)

17:30 Yin Yoga & body relaxation


Day 6

08:00 Hormone Yoga (all sequence)

17:30 Yin Yoga & harmonization of energy and chakras


Day 7

08:00 Farewell Hormone Yoga practice

12:00 Departure


For complete retreat info click here


Things to do (optional)


Sub-Art Yoga offers wellness (massages and physiotherapy) during the retreats. Times can be arranged individualy with the therapist and fitted into the daily schedule of yoga and other activities.



We offer guided hiking tours to destinations in the surroundings of the Sub-Art Yoga house as well as the further vicinity of middle Dalmatia. Routes and skill level can be agreed on individually with the guide.


Boat tour:

During your free time, you can enjoy a boat tour, with prices depending on the route. The boat trip is a panoramic cruise with stops at neighbouring destinations of interest and beautiful islands. You will visit 2300-year-old Trogir, which was founded by the ancient Greeks and later under the rule of Rome and Venice. In 1997, the complete old town of Trogir was added to the UNESCO World Heritage list. Next is Mulo lighthouse at the entrance to Rogoznica Archipelago. One of the oldest active red lanterns of its kind, It was built by the Austro-Hungarian navy in 1873. On the way there, it is not uncommon to meet dolphins.


City trips:

Sub-Art Yoga offers day trips to world heritage cities Split (Palace of Diocletian), Šibenik (Venetian fortification system) and Trogir (complete old town). 


Trip to Krka Waterfalls:

Sub-Art Yoga can also organize a day trip to National Park Krka Waterfalls, if you are interested, hiking trips are possible as well.


SUP (Stand-Up-Paddling):

Stand-Up-Paddling lessons including equipment rental. 


What's included

* Hormone-Yoga practices

* Yin-Yoga sessions

* Calming meditation sessions

* Exercises against stress

* 6 nights accommodation

* Tourist tax

* Free WiFi


What's not included

* Boat Tour 

* City trips

* Trip to Krka Waterfalls

* Brunch, Dinner

* Airport Transfer


Arrival airports

Split (SPU) or Zadar (ZAD)

We gladly help planning your journey to us with you and offer private airport transfer


Info & Contact: