Nourished in Japan
Yoga, Food & Culture Women's Retreat
Nozawa Onsen, Japan
6 Nights
Sunday 10th October - Saturday 16 October, 2027
Autumn in the Japanese mountains has a particular kind of serenity to it. Above Nozawa Onsen, the beech forest turns gold and deep red, the air sharpens, and the village's narrow lanes carry the scent of wood smoke and hot spring steam. Locals still run the public baths (onsens) their families have kept for generations, and the whole place settles into an easy, unhurried rhythm.
This is where we'll spend six nights: an immersive experience blending daily yoga and nutrition learnings with hiking, Japanese culture, and nourishing connection with like-minded women.
Think of it as your chance to explore yoga beyond the mat.
Mornings start with yoga, time to move, breathe, and land in your body before the day gets going. It suits a range of levels, so whether you've been practising for years or you're simply curious, there's a place for you on the mat.
Afternoons might bring a yin or restorative yoga session to restore your energy, a long soak in the hot spring onsens, or maybe the comfy couch by the fire with a book is calling you.
In between, there will be walks through the local forest above the village which we will travel to by gondola and witness the magnificent autumn colours. We will also walk to a picturesque heart-shaped lake where you’ll discover a hidden peninsula dedicated to the Seven Lucky Gods and enjoy a steaming bowl of local soba noodles. No big bus tours, just time outside in a genuinely beautiful part of the world.
You will also learn more about nourishing your body through the nutrition sessions which will give you simple, practical tools that past guests say they're still using long after the retreat ends.
Who is this retreat for?
Most of us spend our lives planning for everyone else: meals, schedules, other people's needs. This week, none of that is yours to carry. Every day strikes the right balance of activity and free time, thought through in advance, and when you do have free time, you'll have a curated list of the cafes and activities worth seeking out, so there's no scrolling or second guessing involved. All you have to do is show up, switch off, and let the week carry you.
You can come with a friend or participate solo. Plenty of women arrive solo and leave with new friends. You just need to be ready for six days of nourishing yourself - body, mind and soul, in the fresh mountain air.
It's no accident that so many women come back for multiple retreats. Once you've had a week like this, you’ll realise how it is truly a break without the mental load of planning.
Activity Levels Recommended:
Across the week there's a daily yoga practice, and one group walk of around 10km through the forest. An enjoyable outing rather than a strenuous trek, with lunch in between, but a reasonable base level of fitness will help you enjoy it fully. If you can comfortably walk for a couple of hours at an easy pace, you'll be completely fine.
Hi! I’m Mel
...I'm your retreat host, nutritionist, & yoga teacher.
Aside from that, I love having my tastebuds lit up with amazing food, engaging in meaningful connection, and travel experiences that feed the soul.
Over the years, I've worked with hundreds of women who give so much of themselves to everyone else, and forget to leave anything for themselves. I believe true wellbeing is more than what's on your plate, it's rest for your nervous system, movement that feels good rather than another thing to push through, and connection with people who just get it.
This retreat brings together some of my greatest passions: slow travel, real food, and space to properly switch off.
I can't wait to guide you through this experience, share my favourite parts of Nozawa Onsen, and give you six days to rebuild your energy at your own pace.
What’s Included?
Tucked into a quiet corner of the village, Villa Nozawa has the feel of a home rather than a hotel. If the evenings are crisp, the cosy communal lounge has a wood-burning fire.
Upstairs, the rooms carry proper Japanese character with tatami mat floors, shoji screens, and sweeping views across a valley turning gold and red with the Autumn season.
You will enjoy your own private room with tatami mat floors. Please note that most rooms will be sharing a communal bathrooms on the floor as it’s a ski lodge style. There are a couple of rooms with their own bathroom which are more expensive (first come, first serve for these). Most people use the local onsens for bathing daily - there are 13 free ones around town, with one of the loveliest ones right near our accommodation.
Accommodation
Daily Yoga Sessions
Each morning we will start the day with a relaxed and grounding yoga class, taught by me in a space with Japanese tatami mat floors. These sessions are designed to help you reconnect with your body, slow down, and feel good.
In addition, there will also be a couple of afternoon yin yoga classes during the week.
No advanced practice needed - these classes are about movement, breath, and presence, not perfection. Whether you're a seasoned yogi or just dipping your toes in, you'll feel supported and at ease.
Daily Breakfasts + 3 Group Dinners
Freshly prepared breakfasts will be served each morning at the villa, with the aim of fuelling you for the day ahead. It will consist of muesli/granola and toast, along with a different hot breakfast each day (including traditional Japanese breakfast).
There will also be 3 dinners included where we will eat as a group in local Japanese restaurants, all walking distance away.
At lunchtime you will have the opportunity to explore the many amazing local restaurants around Nozawa Onsen. Of course, I will provide you with my top dining recommendations to make your job of what to choose even easier :)
Please note, I endeavour to accommodate dietary requirements where possible, however in Japan it can be a little trickier. Please chat to me further if you have concerns or questions around this.
Plus:
Lake hike & lunch, guided walking village town tour, nutrition sessions, gondola ticket, & my curated guide to Nozawa Onsen's best restaurants, activities & local excursions
Summary of Inclusions
✔️ 6 nights accommodation
✔️ 3 x group dinners
✔️ All breakfasts
✔️ Once daily morning yoga sessions
✔️ 2 x afternoon yin yoga / myofascial release sessions
✔️ Use of yoga mat & equipment
✔️ 2 x Nutrition Sessions catered to the group
✔️ Gondola ticket to reach the top of the mountain (for walks/hikes)
✔️ Group hike to the lake including lunch
✔️ Access to 13 free town onsens
✔️ My personally curated guide to Nozawa Onsen best restaurants, coffee, walks & excursions
What's not included
Flights
Train travel between Tokyo and Nozawa Onsen
Travel insurance
Additional food and drink outside of set meals
Additional excursions
Airport Transfers
A sample day on retreat...
...each day is a little different, but here is a taste...
8.00am Yoga
9.15am Breakfast
10.30am Activity such as Nutrition Session / Hike / or free time
12pm Lunch at your convenience
Afternoon Free Time: Onsen bathing in one of the free onsens / Read a Book / Explore / Go for a Walk / Gin distillery tasting / Massage
4.30pm Yin Yoga / Myofascial Release
6pm Dinner
What People Are Saying About My Retreats
Explore the Accommodation
Villa Nozawa offers spacious bedrooms and lounge areas with stunning mountain and village views.
I've deliberately chosen somewhere authentic over five star. You'll have your own private room to retreat to each night which features traditional Japanese tatami mats and comfortable futons, with shared bathroom facilities down the hall. The kind of set up you'll find in traditional Japanese lodges all over rural Japan. It isn't luxury, but it is clean, comfortable, and genuinely welcoming.
Keeping accommodation simple also keeps the retreat more affordable, and it means the focus of your week stays where it should be: outside, in the mountains, in the onsens, and in each other's company, not inside a hotel room. You'll sleep well and wake up ready for the next day, which is really all you need.
The rooms share shower and toilet facilities (except for 2 bedrooms which have ensuites and will be priced accordingly). There are showers and toilets on each floor of the building, but most people bathe in one of the 13 free onsens scattered around town. The onsens are housed in beautiful traditional Japanese buildings. It’s a great way to experience the local culture and makes you feel terrific, with the hot spring water natural minerals soothing away aches and pains. And yes, you do bathe nude in the onsens, but the onsens are gender segregated and you can take a small modesty towel. I promise, once you go, you realise how normal it is for locals to bathe like this and you will feel a lot more comfortable and don’t worry, I’ll run through the etiquette with you once you arrive and we won’t be bathing as a big group!
Pricing
$2,520pp Solo Room shared bathroom (early bird - ends 5 June, 2027)
$2,860 Solo Room with ensuite (early bird - ends 5 June, 2027) *note only 2 of these rooms available
$2,720 Solo Room shared bathroom(full price once early bird finishes)
Note: link to terms and conditions are at the bottom of the page
FAQ’s
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There is shinkansen (bullet train) from Tokyo to Iiyama Station. It only takes around 1hr 45min hours and costs around $110 AUD.
From Narita or Haneda Airport, take an Express Train to Tokyo or Ueno Station (approx. 60–90 minutes). You may like to stay a night or two in Tokyo to experience the city.
Catch the Shinkansen (bullet train) from Tokyo to Iiyama Station (approx. 100 minutes)
From Iiyama Station, take the Nozawa Onsen Liner bus (approx. 600 yen) to Nozawa Onsen Village (approx. 20 minutes). No need to pre-book the bus ticket, they run fairly regularly.
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Yes. It is a $600 deposit to secure your place. Then the next instalment (50% of what is left owing) is due 12th July. The remainder due 11 August.
More details can be found in terms and conditions below.
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You’ll generally be ok entering a public onsen in Nozawa with a tattoo. They see many westerners in the town during the ski season, and many have never had a problem in onsens in Nozawa. If you ever got a bad vibe or a village elder asked you to leave (which is unlikely), just move on to another onsen. There are 13 free ones in Nozawa to enjoy.
We will not be doing any group nude bathing. If nude bathing isn't for you, there's a paid onsen in the village where swimwear is welcome, so you're not missing out on the experience either way.
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The maximum will be 11 guests.
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The yoga on this retreat suits a range of levels. This isn't about being good at yoga; it's about moving, breathing, and feeling better in your body for a week.