Regulating Your Nervous System: A Calming Yoga Retreat

A Time for Resilience, Rest, and Reflection

Regulating Your Nervous System: A Calming Yoga Retreat with Pnina and Amrita/Donna will offer Raja breathing techniques with Pnina, and Kundalini, plus additional methods for mental well-being, with Amrita/Donna. Add an extra night at the end to absorb and integrate what you’ve studied in the peaceful environment that is Sewall House.

Cost: $500 – Select “WORKSHOP: Nervous System Regulation” as an “Extra” when you make your Accommodations reservation
Plus Accommodations – Reserve a room for August 6-10, 2026. (Or add an extra night at the end to absorb and integrate what you’ve studied.)

Be sure to select “WORKSHOP: Nervous System Regulation” as an “Extra” when you book.

Schedule / Itinerary

Thursday, August 6
Arrival

• 2:00pm Lunch
• 3:30-5:00pm Orientation
• 5:30pm KUNDALINA YOGA for energy, brain health, breathing techniques, and more with DONNA/AMRITA
• 7:00pm Evening Meal
• 8:00pm Free Time

Friday, August 7
Relaxation

• 7:30am Meditation
• 8:00-9:30am HATHA YOGA and a 15-minute YOGA NIDRA with DONNA/AMRITA
• 10:00am Breakfast
• 11:00am Free time for you to enjoy relaxing activities. Enjoy the massage you booked in advance, kayak on the lake, take a walk, or simply have quiet time to read, journal, or porch sit.
• 2:00pm Lunch
• 3:00pm More free time.
• 5:30pm YIN YOGA with FÁLKI
• 7:00pm Evening Meal
• 8:00pm Free Time

Saturday, August 8
Donna

• 7:30am Meditation
• 8:00-9:30am Morning YOGA
• 10:00am Breakfast
• 11:00am-2:00pm WORKSHOP DAY 1 with DONNA
  HOUR 1: Restorative Yoga Practices and Pranayama
  We’ll use gentle, fully supported poses and guided breathing to activate the parasympathetic (“rest-and-digest”) response. With props and prolonged stillness, the body can safely release tension while pranayama steadies the mind and nervous system.
  HOUR 2: Kundalini Yoga Meditations and Practices for Grounding and Reflection, including Kirtan Kriya for Brain Health
  HOUR 3: Journaling and Self Reflection through the Chakra System
  The chakras are energy centers along the spine which relate to physical, mental, and emotional patterning in our psyche and selves. This section will be interactive with writing prompts for journaling and the option to share.
• 2:00pm Lunch
• 3:30-5:30pm Private Sessions or Free Time
• 5:30-7:00pm Evening YOGA with DONNA
• 7:00pm Evening Meal
• 8:00pm Free Time

Sunday, August 9
Pnina

• 7:30am Meditation
• 8:00-9:30am Morning YOGA with DONNA
• 10:00am Breakfast
• 11:00am-2:00pm WORKSHOP DAY 2 with PNINA
  Reduce sympathetic nervous system activation, and support parasympathetic regulation. Train the mind to observe rather than react.
  PART ONE: Introduction and meditation
  PART TWO: Practice specific Raja yoga exercises, designed to regulate your nervous system. This will promote feelings of safety, calm, and peace.
  PART THREE: Body Awareness meditation.
• 2:00pm Lunch
• 3:00-5:30pm Free Time to book a treatment or engage in other activities
• 5:30-7:00pm RAJA YOGA with PNINA
• 7:00pm Evening Meal
• 8:00pm Free Time

Monday, August 10
Departure (or Integration)

• 7:30am Meditation
• 8:00-9:30am Morning YOGA with DONNA
• 10:00am Breakfast
• 11:00am Departure
  … OR …
• If you choose to stay with us for the night of August 10th, you can use that time to absorb and integrate what you’ve studied with more
  • yoga,
  • reflection,
  • journaling,
  • porch-sitting,
  • kayaking,
  • a sauna,
  • or whatever you feel will help you apply the workshop’s principles of Rest, Resilience, and Reflection.
• Sewall House’s usual daily schedule will fill the rest of your time with meals, meditation, and yoga.

Be sure to select “WORKSHOP: Nervous System Regulation” as an “Extra” when you book.

Cost

The cost of Regulating Your Nervous System: A Calming Yoga Retreat at Sewall House in Island Falls, Maine, is $600 and does not include accommodations, meals, or transportation. Required accommodations at Sewall House Yoga Retreat — which include all meals and yoga classes — must be purchased separately.

About the Teachers

DONNA “AMRITA” DAVIDGE
Donna (Amrita) Davidge is the driving force behind Sewall House. Known to many as Amrita, Donna has dedicated more than 50 years to her yoga practice, 40 of those as a teacher. She holds a master’s degree in Nutrition (with research on cholesterol in the 1970s) and has taught tens of thousands of hours in Vinyasa, Hatha, Ashtanga, Kundalini, Nidra, Yin, and Restorative yoga. A lifelong learner, Donna continues to study Iyengar and Dharma Yoga with her mentors. Her yogic path is not just a practice but a way of life—rooted in wellness, spirituality, and advocacy for animals and the environment.

Donna purchased Sewall House in 1997 to preserve a legacy of healing, hospitality, and friendship started by her great-grandparents in the 1800s. Her great-grandfather, William Sewall, a logger and backwoods nature guide, was deeply connected to the land around Island Falls, Maine, through teachings he’d received from the local Indigenous people since the age of three. Sewall famously hosted a young Theodore Roosevelt, then a Harvard student, for a series of fall expeditions. It was in these wild woods and atop Mount Katahdin that Roosevelt experienced profound healing from lifelong asthma—a testament to the power of nature that Donna now shares with each guest who visits.

PNINA ZMORA
Pnina Zmora brings over 25 years of experience in spiritual growth and healing practices to Sewall House. Her journey began in 1997 in Tel Aviv, studying self-awareness and guided imagery, and has since evolved to encompass a wide range of modalities including Reiki, yoga, vibrational healing, and spiritual counseling.

Certified as a Reiki Master and Spiritual Counselor in 2008, Pnina has trained with renowned teachers such as Margaret Ann Case and Pamela Miles, and has offered holistic care at the St. Vincent Hospital rape crisis center. She has continued her studies across the globe—in India, Israel, and the U.S.—in disciplines such as Brigu Yoga, ThetaHealing®, Recall Healing®, and Power by Opposites Yoga Therapy. Her dedication deepened in 2015 following a serious spinal diagnosis, which she met with increased spiritual commitment and healing exploration.

Pnina is also a certified Biorgonomy Practitioner and ThetaHealing Instructor, having completed advanced training with founder Vianna Stibal. Most recently, she earned her 200-hour Yoga Teacher Certification with Anna Winkler and Donna Davidge.

Be sure to select “WORKSHOP: Nervous System Regulation” as an “Extra” when you book.