Yoga Retreats California - Running Retreat with Yoga and Wine Tasting | Sonoma California
Run, Hike, Yoga, Wine Tasting in Sonoma!
Run, Hike, Yoga, Wine Retreat in Sonoma Wine Country!
ChiRun ~ ChiWalk ~ Yoga ~ Mindfulness ~ Wine Tasting ~ Community
Sonoma Wine Country, California
Dates TBD

With Leader Sally Mitchell, Yoga Instructor, ChiRunning/ChiWalking Instructor, Massage Therapist, Reiki Practitioner and Integrative Nutrition Health Coach

Join us for an energizing yoga, running or hiking and wine tasting weekend getaway in beautiful Sonoma wine country! Improve your health and fitness, destress from your every day life, and connect with other like minded active runners and yogis!

Learn injury-free and energy efficient ChiRunning and ChiWalking, for all levels of runners, wannabe runners or hikers, making running or walking effortless by letting gravity do the work. Blending principles of Tai Chi with running and walking, you move from your core muscles, allow gravity to assist your forward momentum, and let your legs relax. This reduces impact and eliminates the cause of injury, helping you to run or walk more safely, for longer, feel lighter and more relaxed, run or walk faster, further, and enjoy running or walking for a lifetime! You'll learn proper alignment and posture, injury prevention and energy efficiency techniques, efficient breathing, and mindful and meditative running tips.

The yoga classes will be mostly Vinyasa Flow for all levels, linking movement with the breath, moving your body through both power and restorative poses, and there will be Yin classes offered as well, that include deep stretches for active recovery after running or hiking. With creative and balanced sequences, strengthening and lengthening, detoxing and pranayama, you will experience a strong, safe and supportive practice. Modifications and options will be provided for different abilities.

Connect mind, body and soul. Transform your running and your self!

All levels are welcome and encouraged. We will have multiple run/hike leaders for the runs and hikes to assist with varying distances and paces.

"An inspiring weekend with amazing women from across the U.S. The setting was serene and quiet and allowed for learning, self-discovery and new friends. Highly recommend!" ~ Patricia, Aug 2015

"Eye-opening to realize that there is a different form to running! Had to re-learn everything. Sally was very patient with us in taking us through the workshop." - Tamami

"My running injuries are healing well thanks to you and ChiRunning. I can even run on pavement without further damaging my body. Also, bruising on my toes are almost gone. You are a miracle worker!" - Rowena

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Running Coach Bay Area

"Running does not hurt your body. It's the way you run that does the damage and causes pain." ~ Danny Dreyer, founder of ChiRunning and ChiWalking

"The true runner's high is a zone that we enter when everything seems to click perfectly, when time stands still, and when we can run almost without effort." ~ Amby Burfoot, Winner of 1968 Boston Marathon

ChiWalking Instructor San Francisco


  • Learn Mindful Running, and Injury Free, Natural Running/Walking form, ChiRunning and ChiWalking.
  • Practice your natural form during led trail runs/hikes (different paces/distances will be provided).
  • Practice yoga, customized for runners and hikers.
  • Learn injury prevention techniques and core strength exercises so you can take care of your body in between your runs and hikes, speeding up recovery time and preventing injuries.
  • Wind down in the evenings with some local wine tasting.
  • Meet other like-minded runners and outdoor enthusiasts for a fabulous and fun weekend in nature!

What's Included

  • 2 nights accommodation
  • 6 nourishing meals (vegetarian, vegan, gluten-free, dairy-free options available)
  • Wine tasting by local winery
  • 4 Yoga Classes, available for all levels
  • Mindfulness and Mindful Movement Workshop
  • ChiRunning and ChiWalking Workshop for injury-free, energy-efficient, safer and faster running and walking. Read more about ChiRunning here.
  • Trail Runs or Hikes at nearby trails (10-15 mins drive from the retreat center)
  • Outdoor pool and hot tub
  • Scenic nature trails and surrounding nature
  • Free time to explore, relax and soak in the pool and hot tub
  • Additional: massage sessions can be booked during the free time on Saturday afternoon for additional cost.

Not Included

  • Transport to and from the retreat and coordination of car pooling
  • Travel Insurance (we recommended including the "cancel for any reason" clause)
  • Onsite massages (additional cost)

"The Chi Running Retreat is the fourth retreat I have attended by Sally. It was much needed to realign my body back into running without knee pain. What I love most about Sally's retreats are the amazing and relaxing locations away from my busy life. I feel I am gone for a week when it's been only a weekend. Sally meticulously plans each retreat to balance enough activities with enough time for relaxation. I love that all the retreats are unique and different and held at different locations. Although I have not attended any other types of yoga retreats what I think makes Sally's retreats most unique is the sense of community. I have made amazing friends at her retreats. And the yoga always rocks!" - Elisa, August 2015

"Thank you for a wonderful workshop. I went for a run in the evening and I felt lightness and was much faster than usual. I am sure it will take lots of practice to get it all together but it did feel great already." - Lana


Sonoma Wine Country, California

The retreat will be held at a beautiful venue in Sonoma, California, just 1 hour drive north of San Francisco and 5 minutes drive from Sonoma plaza, in the heart of breathtaking Sonoma wine country.

The venue has a lovely rural feel and nestles amid stately oaks, surrounded by rolling grass hills and vineyards in Sonoma's Valley of the Moon. There is an onsite outdoor pool and hot tub soaking and relaxing after yoga or hiking. Delicious fresh, local, nutritious, sustainable and hand-made farm to table vegetarian food will be served 3 times daily, by wonderful cooks of the highest caliber, artists in their own right.

The closest airports are Sonoma County Airport (30 mins drive), San Francisco (SFO), Oakland (OAK) and Sacramento (SMF) Airports. SFO, OAK and SMF are approximately 1.5 hours drive from the retreat center. If you do not wish to rent a car, airport bus schedules from SFO and OAK to Sonoma county can be found here. The nearest bus station to get off at is Petaluma or Sonoma County Airport, 30 mins taxi or Uber to/from the venue. Coordination of transport to/from the retreat is not included. Driving directions will be provided a few weeks prior to arrival.

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Your Leader

Sally Mitchell - RYT 200 Hour Yoga Teacher, ChiRunning and ChiWalking Instructor, Running Coach, Certified Massage Therapist, Reiki Practitioner, Integrative Nutrition Health Coach
Sally Mitchell Yoga Teacher Sally Mitchell Yoga Teacher Sally Mitchell Yoga Teacher

Sally is the founder and leader of Body Flows Retreats. As well as teaching yoga to all levels at Body Flows yoga retreats, Sally loves helping runners stay injury-free and run more efficiently with effortless and energy efficient ChiRunning and ChiWalking, using gravity for propulsion and relaxing the legs. Sally has been teaching yoga and ChiRunning for 10 years and works with runnners, wannabe runners, walkers, and those just looking to improve their health and fitness.

To help speed up recovery and prevent or heal sports injuries, Sally treats her clients through therapeutic and sports massage, assisted stretching, and Reiki energy healing, and teaches them how to use Trigger Point Therapy equipment for self recovery and myofascial release. Sally is passionate about teaching mindfulness and meditation to runners to help them stay present with every step and every breath, tap into their natural running flow state, and run with a mind of meditation.

She loves to share her knowledge and experience of the practices that have helped her to heal her own body after experiencing many injuries while training and racing as a competitive runner and triathlete. Sally has been running for over 25 years, and qualified for the Boston marathon and the Olympic and 70.3 Triathlon World Championships. When not teaching yoga or leading yoga retreats, Sally loves to trail run and hike on local Sonoma running trails in nature and travel to the mountains. Read more about Sally here.


Tentative Schedule

  • 4.00pm Arrivals
  • 5.00pm Vinyasa Yoga for all levels
  • 6.00pm Dinner
  • 7.15pm ChiRunning and ChiWalking Workshop Part 1 and Opening Circle
  • 7.15am Vinyasa Yoga
  • 8.30am Breakfast
  • 9.30am ChiRunning and ChiWalking Workshop Part 2
  • 10.30am Trail Run or Hike (options for 3-10+ miles)
  • 12.30pm Lunch
  • 1.00pm Free Time (massages, hot tub, relax)
  • 4.00pm Optional Run or Hike
  • 5.15pm Yin Yoga and Guided Meditation
  • 6.30pm Dinner and Wine Tasting
  • 7.00am Trail Run or Hike (options for 3-10+ miles)
  • 8.30am Breakfast
  • 9.30am Check out of room (by 10am)
  • 10.00am Vinyasa Yoga
  • 11.00am Mindfulness and Mindful Movement Workshop
  • 12.00am Closing Circle
  • 12.30pm Lunch
  • 2.00pm Departures

What To Bring

Please bring: Yoga mat, optional yoga props (blocks, strap, blanket, bolster), comfortable clothes for yoga, running or hiking, running or hiking shoes, face masks, water bottle, flashlight, bathing suit for pool and hot tub, sun lotion and sun hat, and warm and waterproof jacket or sweater for cool or wet weather. Optional items: cash tip for your massage therapist, shampoo, conditioner and hair dryer if desired (there are no hair dryers and no shampoo/conditioner in the rooms).

Will be Provided: Body wash and soap is provided in the rooms.

Not Permitted: Dogs and other pets are not permitted on the property. The only animals that are allowed are certified service animals, accompanied by a person with a disability.


The cabin rooms are colorful, and country style, and contain 2, 3 or 4 beds, with a private bathroom per room. Each cabin has adjustable heating and fans. Body wash and soap is provided. Please bring your own shampoo, conditioner and hair dryer if desired. There are 2 yurts available with 2 twin beds in each, heated blankets and portable heaters, power outlets and shared bathrooms approximately 20 yards walk outside from the yurts.

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"What a great retreat, Sally! Many, many thanks for all the creative energy and attention to detail that you put into making such a great experience, and for bringing together such a fabulous group of people. Looking forward to crossing paths again!" ~Sara, satisfied customer

Cost and Sign Up

All prices are per person.

All participants must be 21 or over.

A $250 deposit is required to secure your spot or you may pay in full. The balance is due 2 months prior to the retreat. You will receive reminder emails a few days prior to your balance due date. If the retreat is less than 2 months from the date of registration, the full amount is required.

Enjoy a 5% Friend Discount when you register with a friend using discount code FRIEND5 at checkout.

Shared rooms are female only unless you are signing up with a friend or partner and booking the whole room. If you would like to share a room with a friend who is booking separately please mention their name on your registration form.

  • Private Cabin Room - Single Occupancy (private bathroom) - $1,095
  • Shared Cabin Room - Double Occupancy (private bathroom) - $945 per person
  • Shared Cabin Room - Triple or Quadruple Occupancy (private bathroom) - $895 per person
  • Private Single or Double Occupancy Yurt (shared bathrooms) - $895 per person

Massage Sign Up: 60 min or 90 min massages may be booked at the time of registration or up until 7 days prior to the retreat, subject to availability, by logging into the booking system and paying for a massage add-on. Refer to the instructions here. All massages will be scheduled on the Saturday between 1pm and 4pm. We will attempt to schedule you at the same time as your friend(s) if you have signed up with friend(s), however it's not guaranteed as it's a tight schedule. The final massage schedule will be provided at checkin.

Check Availability and Register for this retreat!

We look forward to meeting you!

Read our client testimonials and feedback.

View photos from previous retreats.

Read our helpful FAQs.

Please read our Body Flows Cancellation Policy.

We recommend purchasing Travel Insurance (with the "cancel for any reason" clause)

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