Hawaii 5 day Yoga, meditation, surf Retreat

Hawaii Yoga, Meditation, Surf Retreat 

Locale

Kaua’i lush and iconic North Shore

Princeville, Hawaii~ 

Upcoming Dates

June 3rd-7th, 2025

December 3rd - 7th, 2025

February 2026

Retreat to Hawaii~

Create space for beach days, a little nourishment, fun in the sun, and and an island yoga retreat sure to enliven the body, mind, and spirit. There’s no better time than the present moment to press pause and soak up 5 incredible days on the mat, on the beach, and on the waves together.

The islands await us!

This year or next, let’s enjoy 5 days of yoga, guided mindful and vipassana meditation, art, surfing, lei making, island exploration, and free time to relax and unwind on and off the beach.

Let‘s follow the tides and rise with the sun as we follow those natural island rhythms on retreat. Refresh in Hawaii and return home feeling grounded, nourished, and joyful.

Immerse in your yoga and meditation practice and connect deeply with nature, community, and the self. We will take time to slow down and dive into our practice in our yoga practices and workshops, and in our guided mindful and vipassana meditations.

Get creative on and off the mat with a little art/painting, writing/journaling, and a Hawaiian Lei Making Workshop.

Enjoy a stay in a beautiful homes/condos on Kauai's north shore in Princeville at Nihilani at Princeville and Plantations at Princeville, complete with a full kitchen, living room, lanai, access to a pool and hot tub, walking distance to walking paths, trails down to the beach, shopping, restaurants, and the grocery store, and a park as well. We will stay 5-7 minute drive from the iconic and charming town of Hanalei and the stunning Hanalei Bay and Beach.

Breakfast/brunch will be included each day as well as 2 dinners.

We are so excited for an incredible time on retreat together on the exquisite Garden Island of Kaua’i and we can’t what to meet you on the mat, on the beach, and in the ocean. Let's begin the summer on a mindful, healthy, and happy foot in Hawaii together, xxo

Locale

Princeville - Kauai's beautiful North Shore  

Beautiful private home/s on the North Shore of Kaua’i in Princeville, Hawaii at Nihilani at Princeville and/or Plantations at Princeville.

We also add overflow lodging at Bali Hai Wyndham and The Cliffs at Princeville for additional lodging needs once the houses/condos at Nihilani and Plantations at Princeville are full, or if individual suites for 1-2 ppl are desired by students.

We will be renting out lovely private home/s in Princeville so that we have greater privacy and space for all. Guests can choose from a variety of lodging options include shared twin bed rooms, shared king bed rooms, and private queen or king bed rooms. This will also give guests the freedom to cook in for some lunches and dinners. We will be staying in homes at Nihilani at Princeville and at Plantations at Princeville so that we can enjoy resort-like amenities including a pool, hot tub, fitness center if staying at Plantations, common use grills and tables, and garden areas.

We will be surrounded by walking paths, paths that take you down to the beach, other resorts and hotels, a park, and we will be walking distance to the Princeville Shopping Center where they have a grocery store, coffee shop, restaurants, bar, shops, wine shop, spa, and more.

We will be just a 5-7 minute drive from the stunning Hanalei Bay and Kaua’i best beaches.

Guests will also have the ability to walk to beach access and local areas of interest within walking distance of our lodging, and the option to rent a bike if wished.

RETREAT SAVINGS

—Save $100 when you bring a friend family member on retreat with you~

Deposit

$500 non-refundable retreat deposit 

Retreat Tuition/Lodging Options

1) Shared King Bed in Deluxe Private or Shared 1-2 bedroom Condo Suite (for friends, family, partners joining together: 1 Bed, 2 Ppl): Tuition: $3299 per person

2) Twin or Full Bed in shared room and deluxe shared Condo Suite: Tuition: $3299 per person

3) Private King or Queen Bed Room in a deluxe shared Condo Suite (at times you may end up in your own condo): Tuition: $3599 per person

Retreat Tuition

-Remainder of retreat tuition will be due 45 - 60 days prior to retreat start date or upon registration if student registers within 60 day window prior to retreat

What’s Included 

-4 Nights/ 5 Days shared or private lodging in a deluxe Condo/home in Princeville, Hawaii

-Retreat Taxes/Processing Fees

-All Breakfasts/Brunches

-2 Dinners

-Healthy Snacks

-Kauai Juice Co Green Juice + Wellness Shot Upon Arrival at Welcome Circle 

-Daily Yoga Practices + Asana Workshops with Mary 

-Guided Meditation with Mary 

-1 Surf Lesson with Local Instructor (we will follow the swell to wherever the waves are best)

-Beach Time at the best beaches

-Lei Making Workshop 

-Island Exploration

-Art Workshop/s (Painting)

-Journaling

-Sauna and Ice Bath Experience at CURE Kauai Sauna in Moloa’a

-Transportation included within the retreat to adventures (not to and from airport)(We will carpool in 1-2 cars to activities and adventures during retreat)

-Wifi 

-Retreat Gift 

-Tea, Coffee, Water

-Incredible Community 

What Not Included

Airfare

Travel to and from retreat 

Travel insurance 

Alcohol 

2 Dinner

Lunches 

Tips 

Extra Activities

Meet Your Teacher and Guide:

Mary Susan Stults Sassone

Born in Fort Payne, Alabama, Mary Susan Stults was raised in Cedar City, Utah. After moving to Colorado in 2001 to attend CU Boulder, she made Colorado her mountain home for about 18 years or so until she followed her heart to Hawaii.

In 2018, she traded the mountain life for island life and moved to Kauai, Hawaii where she lives with her fiance Brandon and their two cats, Tux and Sir Wobbles.

Mary Susan’s yoga and meditation practice and path began early in life with her mother as a child at home in 1991 and continued in the studio at the age of 14 in 1997 with the practice of Ashtanga Yoga. Mary practiced Hatha, Ashtanga Yoga, and Iyengar Yoga throughout highschool and early college and in 2002 began practicing at Richard Freeman and Mary Taylor's studio, the Yoga Workshop in Boulder, Colorado. Early on, Mary had the blessing to find Master Mentor-Teacher Maty Ezraty with whom she studied intensively, mentored with, and assisted until her recent passing in 2019. Over thousands of hours and many years of study and practice, Maty shaped and influenced Mary Susan’s practice, teaching, and life on and off the yoga mat.

Mary Susan teaches in the U.S and internationally and is an experienced Senior Yoga & Meditation teacher, educator, mentor, and practitioner. She is a certified and experienced Yoga & Meditation teacher, educator, and practitioner, a WPA/Paddle Into Fitness Certified Stand Up Paddleboarding (SUP) and SUP Yoga teacher, certified Kids Yoga teacher, certified Adaptive Yoga teacher, and is known by all for her enthusiasm, heart, and positive outlook.

She teaches a knowledgeable, dynamic, and refreshing yoga practice that intelligently weaves together the traditions of Iyengar Yoga and Ashtanga Vinyasa Yoga. She also enjoys teaching Yin, Restorative Yoga, Therapeutic Yoga, and Vipassana and Mindful Meditation. Many describe her energy as contagious, finding her nurturing, wise, grounded, & patient style of teaching to be welcoming &supportive. Her offerings are infused with her grounded yet light-hearted nature. When she is not teaching herself you can often find her in a training or Yoga intensive with one of her teachers or mentors.

Questions

email anytime at floatandflowllc@gmail.com

YOGA

We will be practicing a strong, dynamic, sustainable for all, and compassionate yoga practice and flow marrying together the traditions of Iyengar and Ashtanga Vinyasa Yoga. We will also weave in workshopping, gentle and restorative yoga, and Yoga Nidra relaxation.

We will slowly and mindfully weave our way through alignment-based practices each day taking time to workshop asanas and come-see-come-look moments giving students the opportunity to demo postures as we practice.

Expect longer holds occasionally, flowing, break-downs of alignment and postures, and a focus on the breath. Classes are wonderful and appropriate for all levels from beginners to advanced practitioners and teachers. We ask students to be curious and expect to take a deep and joyful dive into the practice and their own inner ecology and wilderness.

Styles

Ashtanga Vinyasa Yoga, Hatha Yoga, Restorative Yoga, Vinyasa Yoga, Vipassana & Yoga, Iyengar Yoga, Yin Yoga, General Yoga, Yoga Nidra

Skill Level - appropriate for beginner, intermediate, advanced

MEDITATION

We will enjoy guided meditation and will explore the style of Vipassana meditation also known as insight meditation. Within this style we will explore a variety of methods including breath meditation, and heart meditations including a compassion meditation and a metta or living kindness meditation. We will talk about the basics of meditation, finding a comfortable seat, and the roots of mindfulness.

Hiking 

We will be getting out for a hike while on Kaua'i to further immerse in the lush vegetation and island flora and fauna surrounding us. Please plan on some uphill and incline hiking as many of Kaua'i's hikes go up up up for those exquisite island views, as well as mud and hiking amidst Kaua'i's gorgeous red dirt. Kaua'i's red dirt stains so please plan accordingly and bring some clothing and hiking shoes you do not care about getting muddy or stained. 

Surfing 

We will be heading our for a surfing lesson with a local instructor during our retreat and will also have some free time to surf more or add additional lessons. We will surf on the north shore most likely on Hanalei Bay, but swell dependent. 

Hanalei Bay is one of the most well-known spots on the island of Kauai, and there are many other spots in and around the bay. Hanalei itself is a long right point that breaks on the eastern side of the bay for up to 300 yards over lava reef. 

It is a fairly powerful wave with occasional barrel sections that ends with an inside bowl section in the middle of the bay. Farther north, up and around the point from Hanalei, is a reefbreak right called Hideaways. Further inside the bay is PineTrees, which needs a larger swell and a good sandbar setup at the rivermouth. Directly across Hanalei Bay from the main point is a fickle left reefbreak called Waikokos, which needs a large N swell and W wind. The beloved pier offers friendly waves for all levels. 

Hawaiian Lei Making 

Immerse in the Hawaiian culture and learn the art and techniques of traditional lei making on the garden island of Kauai. Enjoy a lei-making workshop and immersive experience in a beautiful workshop-style floral adventure using local and native flowers and plants. 

Lodging -- 

Princeville, Hawaii - North Shore 

We will be staying in several beautiful private homes/condos for the retreat. 

Located in the heart of Princeville within a mile of many activities such as tennis, bike/exercise paths, golfing, surfing, snorkeling. Nearby beaches are at SeaLodge, Pu'u Poa, Pali Ke Kua (Hideaways). 

There are restaurants and shops all within the Princeville Resort Community. Foodland Supermarket, a gas station, a post office, and banks are about a mile away at the Princeville Center located to the left of the entrance to Princeville. 

The world-famous Hanalei Bay is just a few minutes drive. Hanalei town is home to unique and flavorful restaurants and food trucks, farmers market, shops, and beach equipment rental. Beyond that lies Tunnels Beach, Ke’e Beach and the Hanakapai‘ai trailhead, to name a few jewels. Traveling south you will find the newly opened Anaina Hou miniature golf course with a Hawaiian tropical theme. Kilauea Lighthouse, botanical gardens, zip lines, helicopter rides, and kayaking.

Welcome to Kauaʻi

Kauaʻi is Hawaiʻi's fourth largest island and is sometimes called the "Garden Island," which is an entirely accurate description.

The oldest and northernmost island in the Hawaiian chain is draped in emerald valleys, sharp mountain spires and jagged cliffs aged by time and the elements. Centuries of growth have formed tropical rainforests, forking rivers and cascading waterfalls! Some parts of Kauaʻi are only accessible by sea or air, revealing views beyond your imagination.

Princeville, Kaua'i

Framed by stunning cliffside views that overlook the Pacific, Princeville is a common destination for many visitors to the island of Kauai. In fact, sunsets and beaches in the area are picturesque. Many restaurants accentuate this beauty with outdoor patios that are perfectly lit to enjoy the sunset and your meal at the same time.

You can also enjoy nature by walking, biking, or running along the many paths in the area, such as Princeville’s main corridor or Princeville Path. You can even take in a waterfall or two at the nearby Namolokama Mountain which can be viewed when there has been a good bit of rain.

Princeville offers a strong sense of community that not only attracts residents but visitors as well. Enjoy the peaceful beauty of Princeville. The town has embraced its ancient history that shaped much of the area and Hawaii as a whole.

The Princeville community continues to grow amidst Kauai’s beautiful, lush valleys and tropical forests. Through this growth, the community still values the memories and traditions of the old Kauai, as well as the area's historical ties to the Kamehameha dynasty.

See you on the beach friends and family, xo

Questions

Email us anytime at floatandflowllc@gmail.com