Living the Examined Life
Come as you are.
A yoga studio, school, place, and space for all students and folks to practice, learn, explore, grow, and return home.
Mary Susan Stults sassone
Live Well
Offering Yoga Retreats, Classes, Workshops, Trainings, Study + Mentoring, Insight and Mindful Meditation, Mindfulness, Adventure Trips, SUP Yoga, and Stand Up Paddleboarding at home on Kaua’i and around the world.
Join us for a yoga retreat, yoga training or intensive, immersion, workshop, or book a private lesson or private retreat for you and your group, company, or family. Mary also shares occasional adventure trips in the U.S and abroad~
up next—
register by august 1st and save~
*We have yoga retreats, intensives, trainings, and workshops coming up in a variety of locations, can’t wait to meet you on the mat!
****Fall Retreat Special
Save $500 on your Hawaii retreat (only available on private rooms and shared rooms within retreat house, does not apply to private condos
Save $300 on your Spain Retreat
Save $200 on your Zion Retreat, Keystone Retreat, or your Ouray Retreat
Save $200 on your 5 Day Hawaii Yoga Retreat
Up Next
Kaua’i, Hawaii, August 7th-14th, 2026
Menorca, Spain, August 23rd-30th, 2026
Zion/Springdale, Utah, September 16th - 20th, 2026
Zion/Springdale, Utah, October 3rd-7th + October 21st-25th, 2025
Keystone, Colorado, October 9th-12th, 2026
Ouray, Colorado, October 14th-18th, 2026
Brewster , Cape Cod, MA, October 24th-30th, 2026
Kaua’i, Hawaii, November 1st-8th + 13th-20th, 2026
-
Join Mary Susan at home on Kaua’i on the yoga mat. Book a yoga, meditation, or pranayama class or workshop for yourself or your group, a yoga retreat, a teacher training or intensive, or join her on board for a floating sup yoga practice on the water. Catch Mary at the Telluride Yoga Festival this June in Telluride, Colorado.
You can also join Mary on a yoga retreat here in Hawaii, in Utah, Arizona, Colorado, New York, Massachusetts, or abroad in Italy, Spain, Portugal, or Mexico.
-
-Join Mary on Monday evenings at Hale Lihue from 5-6:15pm for a donation-based Hatha Yoga class appropriate for all levels and folks. Bring a yoga mat and Mary will bring yoga props.
-Join Mary the first Tuesday of most months at Hale Lihue in Lihue for a 2-Hour Yoga Workshop from 5:15-7:15pm appropriate for all levels and folks. Bring a yoga mat and Mary will bring yoga props.
-
Join Mary for a yoga retreat, teacher training, intensive, a private yoga lesson, or book a mentoring, corporate yoga class, or event. Reach out to floatandflowllc@gmail.com with questions, to book, or to collaborate.
Click to join Mary on an 8 retreat at home in Hawaii on the emerald island of Kaua’i! 4 day and 5 day group retreats are also offered as well as private retreats :)
Click to Learn More or Book Your Italy Yoga, Meditation Adventure and Retreat on The Amalfi Coast in Sorrento next August!
Click to learn more about the Spain Yoga Retreat in Menorca, Spain next August 23rd-30th, 2026~
Click to learn more or book your Mexico Yoga, Meditation, Movement Adventure Retreat in Tulum next fall or spring
Click to Learn more or Book Your Portugal Island Yoga and Hiking Retreat and Adventure next May 8th-16th, 2026
Click to learn more about private yoga or meditation lessons
Click to learn more about our retreat, adventure, and trainings schedule and
Retreat spain this summer for an island holiday and retreat on the island of menorca—
Menorca, Spain: August 23rd-30th, 2026
Yoga with
Mary Susan
NEXT WORKSHOP:
Heart of Yoga - An asana lab and workshop for all at Hale Lihue on Rice St
*First Tuesday of most months- Yoga workshop at Hale Lihue in Lihue on Rice st
***Tuition: $45 per student for 2 hour workshop + tea or a refreshment following workshop
Dynamic, Sustainable, Compassionate, and Alignment-Based Hatha Yoga Classes with Mary Susan
All levels, from beginning students, to teachers and experienced practitioners are welcome. Mary Susan will offer modifications and variations for all levels present.
General classes and workshops are an intelligent, sustainable, and dynamic blend of Iyengar Yoga and Ashtanga Vinyasa Yoga, unless specified otherwise.
Mary Susan also teaches vinyasa yoga, yin yoga, restorative yoga and advanced restorative yoga, and gentle yoga.
—Yoga and Meditation Classes at Home on Kaua’i
Note: Students are asked to pre-register for class.
Suggested Prices Per Class
Drop-In Student: $30
Kama’aina //Full-Time Residents: $25
3, 5 and 10 Packs Available for Yoga Classes + Monthly Auto-Pay Membership Options
***Private Yoga Lessons and Private Group Lessons are also available with Mary in-studio, at your home, at your hotel or vacation rental, on the water, or at a locale that we decide upon together. We also offer Island Yoga and Meditation Day and Overnight retreats for individuals for private groups, as well as Yoga + Hiking Immersions on the North Shore, East Side, South Side, and West Side.
Garden Isle yoga and meditation
Retreats, immersions, or adventures
Day Retreats & Guided Island Adventures in Kauai with Mary
adventure with me…
Let’s Practice
“Asana practice has one meaning: to learn to sit in your own beautiful true nature. ”
testimonials + reviews
“Hiking and Yoga in Zion/Springdale is Fantastic!
I chose this retreat because I had heard that Zion is spectacular - and it was! The retreat leader, Mary, is so warm and kind and knowledgeable.
It was a great experience.”
*Erin B - Zion womens yoga, hiking, meditaiton, retreat - june, 2025 retreat - 5 stars
“I Can’t Recommend it Highly Enough
I was feeling stuck in a rut at 60 years old, and having never tried yoga before, I signed up for this retreat as it included not only the yoga and meditation instruction, but also other outdoor activities (surfing, paddle boarding, exploring) on the beautiful island of Kauai.
Mary Stulz is the most genuine, caring and supportive instructor in the practice of yoga and meditation.
I learned to surf! I paddle boarded on a beautiful, tropical river with light rain in 80-degree weather. More importantly, I really enjoyed the camaraderie and new friendships made with Mary and the other attendees.
If you're looking to reset your mind, energize your body, and reconnect with nature and yourself, this retreat is a rare gem! I left feeling grounded, inspired, and deeply grateful — and I can’t recommend it highly enough!”
*Brian C - Hawaii Yoga, surf, meditation retreat - august 2025
“Hawai’i, Surf, and Meditation
I’m a new empty nester and I’m rediscovering myself.
I wanted to go to Hawai’i, surf, and meditate.
I surfed for the first time and did a headstand! I made new friends, which opened up new opportunities.
I loved the teacher, Mary. She was wonderful!”
*dawn, Hawaii Yoga, meditation, surf retreat, 5 stars
“The Kaua'i retreat was perfect. Mary is a true pro, from her knowledge of yoga, meditation, and journaling, to her excellent cooking and her guidance of our adventures in Kaua'i. Everything was delightful. I came away feeling refreshed and rejuvenated. I highly recommend Mary's retreats.”
*- By Linda H — HAwaii Yoga, Surf, MeditaTiton REtreat - May 2025 - 5 stars
“I have not felt this released and detached from life’s stresses in a long time. My body is not tense and full of pain and my mind is free and light!
Mary has given me a gift that will stay with me forever. The accommodations were relaxing with easy access to everything ! The combination of yoga, hikes , and free time was perfect for my spirit and soul. I am not an artistic person but I really enjoyed the lay making and painting, these activities added to quieting my mind and helping me become more mindful. I will be bookings another retreat with Mary in the future!”
*Jill, Zion Yoga, medititaton, hiking, Retreat, May 2024 - 5 stars
“I liked the idea of time spent away from home working on myself. I had never been to Hawaii so this was a big factor in going. I am retired so not a lot of stress in my life, but always trying to improve my mental and physical being.
Again the location was a big draw. I travel alone so going somewhere to meet and be with others is important to me. I truly enjoyed the instructor/leader and felt this was very organized and included many wonderful activities.
I met wonderful people, and participated in amazing activities. I learned improved approaches to meditation and yoga.”
*Barbara, Kona Yoga, Meditation, Nature Retreat and adventure, december 2024 - 5 stars
“5 stars all the way. a great yoga, meditaiton, hiking retreat in sedona.”
Kelly, Sedona Women’s yoga, hiking, meditation retreat - 4.9 stars
“5 stars. A Great yoga and hiking retreat in sedona with Mary.”
Tanya, Sedona women’s yoga, hiking, meditation retreat -april, 2025, 5 stars
“Yoga and Surf Retreat in Kauai-
I was on an organised tour that ended in Kauai, and I thought spending the final week on a yoga retreat would be a nice way to end the holiday. I also liked the optional activities included in the retreat, which added variety. very much enjoyed my time on retreat.
Kauai is a beautiful Island and I would recommend adding a few days before or after the retreat to sightsee all the beautiful beaches or inland and enjoy the water sports. Kauai is tropical, so expect rain and come prepared.
The island has a taxi service, including Uber and Lyft, but expect to pay a lot as the taxis tend to stay around the airport in Lihue and are reluctant to accept short rides. Uber and Lyft around the Island are difficult to get as they tend to be especially difficult after 4 pm. You may have to book a taxi using a cab company. If you can, pack lightly as there is a bus service. Investigate how you will move around to see the sights if you are not hiring a car or on a tour.”
Mani, Hawaii Yoga, meditation, surf retreat, 5 stars
“I was looking for relaxation.
I chose this retreat because of meditation and location.
Mary Stults in fantastic!”
Jaci, Hawaii Yoga, Meditaiton, surf retreat, March 2024 - 5 stars
Worth every penny! Go focus on healing and growth!
As a Single Mother, and Full Time Worker I get burned out but never focus on myself. It was time.
I was looking for a retreat to take time to meditate, do yoga, journal, and really focus on my healing.
This retreat gave me SO much knowledge and calmness.
Cher, Zion Yoga REtreat - January 2024 - 5 stars
“THIS WAS AN AMAZING RETREAT IN A STUNNING PLACE WITH INCREDIBLE PEOPLE. MARY IS SUCH A KIND, COMPASSIONATE, AND KNOWLEDGEABLE TEACHER WHO REALLY PUTS HER WHOLE HEART AND SOUL INTO WHAT SHE DOES. FROM THE YOGA PRACTICES, MEDITATION, NOURISHING MEALS, UNFORGETTABLE ADVENTURES, AND CONNECTIONS WITH OTHERS, THIS RETREAT WAS EXACTLY WHAT I NEEDED.” January 2023 Hawaii Yoga and Surf Retreat - By Juliette G on Jan 18, 2023- 5 Stars Selected *****
“BEAUTIFUL RETREAT IN ZION HOSTED BY MARY, WHO WAS SUCH A GREAT HOST. OUR DAILY HIKES WERE SO BEAUTIFUL AND CHALLENGING - FEELING SO MUCH STRONGER! MORNING MEDITATION AND YOGA WORKSHOPPING WAS SO HELPFUL - AS I AM A NEWLY QUALIFIED YTT. WE STAYED RIGHT IN SPRINGDALE, SUPER CENTRAL LOCATION - LOTS OF GREAT COFFEE SHOPS AND STORES.”
June 2022 - Zion Yoga, Meditation, Hiking, and Nature Retreat - By Olivia C on Jun 17, 2022 - 5 Stars *****
“I HAD NEVER DONE A SOLO TRIP OR BEEN TO A YOGA RETREAT BEFORE AND THIS TRIP EXCEEDED ALL MY EXPECTATIONS. MARY SUSAN IS ONE OF THE NICEST AND KINDEST PEOPLE YOU WILL EVER MEET. THE RETREAT WAS RESTORATIVE, HEALING, FULL OF COMMUNITY AND LOVE, SO MUCH FUN, AND JUST WHAT I NEEDED AT THIS TIME OF MY LIFE. I CAN'T THANK MARY ENOUGH FOR SHARING HER PRACTICE AND HER BEAUTIFUL HOME, KAUA'I, WITH US. THIS TRIP TURNED OUT TO BE ONE OF MY BEST TRAVELS TO DATE, AND THE EXPERIENCE WILL ALWAYS STAY WITH ME. MAHALO, MARY, WE LOVE YOU!” May 2022 - Immerse - A Hawaii Yoga and Surf Adventure Retreat - By Ploy A on May 22, 2022 - - 5 Stars *****
“BEST ADVENTURE TRIP!!!! WE DID KAUAI LIKE THE LOCALS - VISITING HIDDEN BEACHES, UNKNOWN SWIMMING HOLES, DESERTED RIVERS AND WATERFALLS. MARY KNOWS THE NORTH SHORE BECAUSE SHE LOVES IT, AND SHE SHARES IT ALL WITH HER RETREAT ATTENDEES. MARY IS AN ACCOMPLISHED YOGINI AND SUP TEACHER, YOU WILL HAVE A GREAT TIME AND LEARN A LOT TOO. JUST DO IT! ONE OF MY FAVORITE EXPERIENCES EVER. MAHALO MARY!” May 2022 - Immerse -A Hawaii Yoga and Surf Adventure Retreat - By wendy l on May 16, 2022 - 5 Stars *****
“MARY GAVE US A WONDERFUL TRIP. I ENJOYED HER EASY-TO-FOLLOW BREAKDOWN OF POPULAR YOGA POSES. I FOUND THAT IT ENHANCED MY EXPERIENCE AND IMPROVED MY PHYSICAL/MENTAL CONNECTION TO THE POSES AND YOGA PRACTICE IN GENERAL. I FELL BACK IN LOVE WITH POWER YOGA AGAIN AFTER YEARS OF IT BEING STALE. HER YOGA NIDRA AND RESTORATIVE YOGA PRACTICE REINFORCED SOME GREAT MANTRAS AND RELAYED POSITIVE REINFORCEMENT AND GOOD VIBES. SHE’S TRULY LOVELY AND HAS PRACTICED FROM THE BEST. THE TRAVEL EXPERIENCES WERE SO MUCH FUN AND VERY RELAXING. I FELT VERY SAFE AND LOVED THROUGHOUT THE WHOLE TRIP. COULD NOT HAVE ASKED FOR A BETTER FACILITATOR.”
December 2021 - Aspen Yoga, Meditation, Hot Springs Winter Retreat - By Noelle H on Dec 22, 2021 - 5 Stars *****
“THIS YOGA AND MEDITATION RETREAT WAS THE PERFECT RESET I NEEDED, SPIRITUALLY AND PHYSICALLY. I'M GRATEFUL FOR ALL THE CARE AND ATTENTION MARY PUT INTO PLANNING OUR SESSIONS AND ACTIVITIES. THERE WAS A COMFORTABLE FLEXIBILITY, WITH LOTS OF GOOD OPTIONS, AND THE RIGHT AMOUNT OF DOWNTIME, TOO. SHE IS KNOWLEDGEABLE, REAL, AND DOWN TO EARTH; A BEAUTIFUL AND REFRESHING PRESENCE. SHE CREATED A WARM AND ACCEPTING ATMOSPHERE, OFFERING US THE SPACE TO TAP INTO WHAT WE NEEDED. I LIKE LEARNING ABOUT DIFFERENT KINDS OF MEDITATIONS AND BREATH WORK, IT IS SO INCREDIBLY HELPFUL AND CENTERING FOR ME. THE YOGA SESSIONS WERE REVOLUTIONARILY HELPFUL IN BREAKING DOWN THE FOUNDATIONS OF THE POSES TO ALIGN PROPERLY, AND WITH GENTLENESS. IT FELT SO GOOD TO MOVE MY BODY AND BREATHE!”
May 2021 - CO Yoga, Hiking, Hot Springs Adventure Retreat in Aspen - By Lisa R on May 24, 2021 - 5 Stars*****
“MARY IS 5 STARS ALL THE WAY AROUND......FROM THE MOMENT I MET HER AND THROUGHOUT THE TELLURIDE TRIP EVERYTHING WAS AMAZING. THE ACCOMMODATIONS, FOOD AND EXTRA EXCURSIONS MARY SET UP FOR US DESPITE COVID, DESPITE AN UNEXPECTED SNOWSTORM IN SEPTEMBER AND JUGGLING SCHEDULE CHANGES SHE MADE THE TRIP BY FAR UNFORGETTABLE. HER HOSPITALITY AND YOGA EXPERTISE WERE OUTSTANDING. MARY MADE ME FEEL LIKE I'VE KNOWN HER FOREVER AND I CONSIDER HER A WONDERFUL CLOSE FRIEND. SHE IS VERY GIFTED IN HER CHOSEN PRACTICE AND SUCH A BEAUTIFUL SPIRIT. IF I COULD AFFORD IT I WOULD LOVE TO GO ON ALL OF MARY'S YOGA RETREATS AND ADVENTURES. MARIA LEMIEUX -TELLURIDE 2020”
September 2020 - Telluride Retreat to True Nature - Women’s Alpine Adventure -By Maria L on Mar 22, 2021 - 5 Stars*****
"BEING A YOGA NOVICE, I WASN’T ENTIRELY SURE WHAT TO EXPECT. I CAN HONESTLY SAY THIS TRIP WAS EVERYTHING I WANTED AND MORE! MARY DID AN EXCELLENT JOB ACCOMMODATING PARTICIPANTS OF EVERY SKILL LEVEL AND MAKING EVERYONE FEEL EQUALLY COMFORTABLE. THERE WAS AN INSTANT BOND AMONG ALL THE WOMEN ON THE TRIP THAT JUST GREW STRONGER THROUGHOUT THE RETREAT. THE FOOD WAS PHENOMENAL AS WERE THE ADD-ON ACTIVITIES. I LOVED EVERY MINUTE OF IT AND WOULD HIGHLY RECOMMEND THIS TRIP TO ANYONE WHO NEEDS A LITTLE “ME TIME.” I DEFINITELY LEFT MORE RELAXED, YET ALIVE, THEN WHEN I ARRIVED.
September 2020 - Telluride Retreat to True Nature - Women’s Alpine Adventure - By Linda Y on Mar 22, 2021 - 5 Stars
“I was so lucky to find Mary Susan STults and her company @floatandflow when looking up activities to do in Hawaii. I took a solo trip to Kaua’i seeking spiritual and personal growth. I wanted to do hiking, yoga and SUP on the island and by fate came across Mary’s adventure day! It included hiking, yoga, meditation, lunch and SUP yoga. Mary planned our day with such attention to detail and flexibility for whatever Mother Nature decided to do with the weather. The hike we took provided the challenge I was looking for, pushing me out of my everyday comfort zone to do and see incredible things. We even hiked barefoot in the mud for the ultimate natural spa treatment and added adventure! Mary’s thoughtful meditations brought me to the present, just so appreciative of the beauty around us. Mary cares deeply about our earth, living yoga everyday and she has a gentle way of educating and inspiring others. She was a really great yoga and meditation teacher and Kaua’i adventure guide, so fun to share life stories with, and so easy to connect and spend time with. She is delightful and I can’t wait to come back to Kaua’i and practice and adventure with her again!”
Megan Gotham~
“I had an amazing time at this retreat. It was my first retreat experience, and I'm so glad I did this with Mary as the guide. She really knows her way around the location, and goes to every effort to make it a great time for everyone. I learned a lot in group activities, and also had flexibility to explore on my own.”
By Laurel Hogge for TREAT Yourself In Telluride... A Ladies Adventure Retreat - August on Aug. 21, 2018 - 5 Stars*****
“This trip was WONDERFUL! Telluride is such a beautiful place and Mary orchestrated such a beautiful retreat for us! We did yoga, went on hikes, did stand up paddle boarding at a gorgeous lake in the mountains, and just had a blast. Our condos were beautiful and breakfast was made for us every morning. The Yoga Writing Workshop was fantastic, and so were the meditations. Mary has a gift and I would recommend one of these retreats to ALL women. It was a much needed getaway. I can't wait to do another!”
By Tiara Walz for TREAT Yourself In Telluride... A Ladies Adventure Retreat on Jun. 21, 2018 - 5 Stars *****
“We had a wonderful retreat! Mary is extremely accommodating and chill, we liked that aspect of the trip. Overall, I was happy to have my activities planned which saved my group from the "uh, what should we do now" moments and allowed us just to morph from one activity to the next. "Yoga" in the moment :) Telluride is so beautiful and if you have the opportunity to do this trip with Mary it was well worth it! The variety of activities planned really helped us see the most of Telluride, and there was a lot of flexibility to eat and shop and explore town and the surrounding areas.:
By Renee Rainguet for TREAT Yourself In Telluride... A Ladies Adventure Retreat on Jun. 20, 2018 - 5 Stars *****
“I had an awesome time.. Mary Susan was fantastic, very enthusiastic, taught me a lot about yoga,and the hiking was spectacular. The accommodations which was her family cabin was unbelievable and I loved the night we roasted marshmallows in the fireplace and had s’mores. The best!!! Thank-you again Mary Susan !!!”
By Marsha Christman for Colorado Yoga + Hiking Adventure Retreat for Women on Jun. 06, 2018 - 5 Stars*****
“Our adventures in Estes Park, CO were amazing. Not on the scenery was fantastic but the food, hiking, group of women were outstanding. Mary is an excellent SUP yoga instructor and I love that she is always up for an adventure. Mary always had breakfast ready in the morning and was always working with the group to best find the perfect flow of activities for the day. I loved that she allowed us to have flexibility in what we wanted to do. I look forward to future yoga retreats with Mary and old and new friends.”
By Sutira Scheef for Rocky Mountain Ladies Hiking + SUP Yoga Retreat on Aug. 08, 2018 - 5 Stars*****
PArtners
