Yoga Retreats California - Running Retreat with Yoga and Wine Tasting | Sonoma California
Run, Hike, Yoga, Wine Tasting in Sonoma!
Running and Yoga Retreat in Sonoma Wine Country!
ChiRunning ~ Yoga ~ Wine Tasting ~ Nutrition ~ Recovery ~ Mindfulness for Runners.
Westerbeke Ranch, Sonoma, California, (Cost from $745)

Sally Mitchell, Yoga Instructor, ChiRunning/ChiWalking Instructor, Massage Therapist, Integrative Health and Wellness Coach

Join us for an energizing yoga, running 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 ranch 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

Running and Yoga Retreats in California Running and Yoga Retreats Running and Yoga Retreats Running and Yoga Retreats Yoga Retreat with Running and Wine Tasting in Sonoma Wine Country Running Retreat with Yoga in California Running and Yoga Retreats Sonoma California Yoga California
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!


  • 2 ChiRunning and ChiWalking Workshops for injury-free, energy-efficient, safer and faster running. Read more about ChiRunning here.
  • 4 Yoga Classes, geared towards active runners and hikers, with core strengthening, deep stretching, trigger point release techniques
  • 1 Nutrition, Recovery and Mindfulness for Runners Workshop
  • Led Trail Runs and Hikes at nearby trails (10-15 mins drive from the retreat center)
  • 2 nights accommodation
  • 6 nourishing meals (vegetarian, vegan, gluten-free, dairy-free options available)
  • 2 evenings of wine tasting
  • 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 strongly suggest purchasing travel insurance)
  • 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


Westerbeke Ranch, 2300 Grove Street, Sonoma, California

The retreat will be held at the beautiful Westerbeke Ranch 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.

Westerbeke has a lovely rural Ranch 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, hot tub and sauna for soaking and relaxing after yoga or running. Delicious fresh, local, nutritious, sustainable and hand-made farm to table 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 Westerbeke Ranch. Coordination of transport to/from the retreat is not included. Driving directions will be provided a few weeks prior to arrival.

Running Retreat California Run Retreat in California Wine Tasting Retreat in California Run Retreat in California Wine Tasting Retreat in California

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 of Body Flows Retreats and 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 is experienced in teaching Yoga, ChiRunning and ChiWalking to individuals, athletes, and companies, working with both professional and recreational runner and triathletes.

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 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. Read more about Sally here.


Tentative Schedule

Friday May 29
  • 4.00pm Arrivals
  • 4.45pm Ranch Orientation
  • 5.00pm All Levels Vinyasa Flow Yoga with Strengthening and Stretching
  • 6.00pm ChiRunning and ChiWalking Workshop - Intro
  • 6.30pm Dinner
  • 7.30pm Wine Tasting and Opening Circle
Saturday May 30
  • 7.00am Morning Energizing Yoga with Core Strength
  • 8.00am Light Breakfast
  • 9.30am ChiRunning and ChiWalking Workshop - Part 1
  • 10.30am Trail Run or Hike (options for 3-10+ miles)
  • 12.30pm Lunch
  • 1.00pm Free Time
  • 4.00pm ChiRunning and ChiWalking Workshop - Part 2
  • 4.30pm Optional Shorter Run or Hike
  • 5.30pm Evening Chill Yin Yoga, Stretching and Trigger Point Therapy
  • 6.30pm Dinner
  • 7.30pm Wine Tasting by local winery
Sunday May 31
  • 6.30am Guided Run or Hike with ChiRunning and ChiWalking feedback
  • 8.00am Breakfast
  • 9.30am Nutrition, Recovery and Mindfulness for Runners Workshop
  • 10.30am Yoga Blend of Vinyasa and Yin
  • 11.45am Closing Circle
  • 12.30pm Lunch
  • 2.00pm Departures

What To Bring

Please bring: Yoga mat, comfortable clothes for yoga, running or hiking, running or hiking shoes, optional trigger point ball or foam roller if you have one, 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: Yoga blocks, straps and cushions will be provided, although you may bring your own if you wish. 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 air conditioning. 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, and 2 glamping style tents with 1 bed in each, with shared bathrooms nearby. There are heated blankets in the yurts and tents.

Yoga Retreat with Hiking and Wine Tasting in Sonoma Wine Country in California Weekend Retreat Sonoma

"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.

Maximum 30 people.

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 be notified a few days prior to the balance due date, with a link to make payment online. If the retreat is less than 2 months from the date of registration, the full amount is required.

If you are attending with a friend or partner, you may register together or separately. If you register separately, please mention your friend's name on the registration form that is on the second page of the booking system checkout system. If you are traveling alone, you may still sign up for a shared cabin if you wish and we will match you up with other traveler roommate(s) of the same sex. Please note that all shared rooms are female only unless you are signing up with friends or as a couple and booking the whole room, or signing up for single occupancy.

Early Bird Pricing available until 3 months prior to the retreat.

  • Shared Cabin - double occupancy (2 beds) (private bathroom) - Early Bird $895, Regular $995 per person
  • Shared Cabin - triple occupancy (3 beds) (private bathroom) - Early Bird $795, Regular $845 per person
  • Shared Cabin - quadruple occupancy (4 beds) (private bathroom) - Early Bird $745, Regular $795 per person
  • Shared Yurt - double occupancy (2 twin beds) (shared bathroom) - Early Bird $745, Regular $795 per person
  • Private Tent - single occupancy (1 queen bed) (shared bathroom) - Early Bird $795, Regular $845 per person
  • No Lodging Option (includes all classes, workshops, meals and use of facilities) - great for locals - Early Bird $625, Regular $675 per person

Availability: Please click the buttons below to find out pricing and availability for your desired dates and lodging option.

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. All massages will be scheduled on the Saturday between 1pm and 5pm. 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.

See also these upcoming retreats and events