Day Retreat
Finding Balance: Yoga and the Nervous System
Monday 25 August
Burnham-Overy-Staithe, Norfolk
A day of yoga, nourishing organic food and learning about the breath, somatics and tools to regulate your nervous system to find balance within
Overview
A day for those who enjoy yoga, nature and clean wholesome eating. Switch off from everyday life and focus on resetting your internal state so that you can show up fully and energetically for yourself and others in your life.
What to Expect
A dynamic vinyasa yoga flow in the morning, carefully curated to energise. A slower and more restorative class in the afternoon to guide you into rest and recovery.
The classes will foster a gentle, supportive environment for exploring movement, breath, and body awareness at your own pace.
Two 75-minute yoga asana classes
A unique 60-minute workshop on the nervous system and tools for balance
This workshop will empower you with knowledge about the nervous system, your physiology and nervous system regulating yoga practices, helping you to reach a balanced state of being.
The workshop will answer the following questions:
What is the nervous system?
Why is the nervous system so important for our physiology and wellbeing?
How does the nervous system relate to somatics?
What practices can I do to encourage balance and resilience in my nervous system?
The workshop will teach you a few simple practices that benefit your nervous system. At the end of the retreat you will receive a summary of these practices to refer back to.
Two teachers for one-to-one guidance and support
The classes will have two teachers to provide a personalised experience for everyone. There will be a primary teacher, who will lead the class, and an assistant teacher, who will walk the room guiding you according to your individual mobility and needs. This one-to-one guidance will help you get the most out of your practice.
An event tailored to you
When you book we will ask you to fill out a form letting us know some information about you such as what experience you have of yoga (if any), your current knowledge of the nervous system (which can be ‘nothing’!) and what you would most like to learn. This way so we can tailor the day to you so you.
Seasonal organic food designed to nourish and balance
The food will be vegetarian. We aim to source all organic, locally-sourced produce for maximum nourishment and flavour.
We have both taken various cooking courses, including a month-long intensive course at the renowned cookery school, Leiths, and additional courses in healthy eating. We will combine our knowledge of traditional cooking with studies of clean eating and Ayurveda to serve delicious meals that are perfectly balanced.
We will be providing you with the recipes for all the food we make at the retreat so you can make healthy, balancing meals at home.
Yoga for all levels of experience
You don’t need to have a regular yoga practice, or even have ever practiced yoga before to join the retreat. We welcome anyone that has an interest in practicing yoga and learning simple and effective tools for wellbeing. The classes will be adapted for all levels, so no previous knowledge or understanding of yoga or the nervous system is required.
A gift from us
At the end of the day, you will receive a bag of gifts to take home. Each item in the gift bag has been carefully selected because we believe it will help you continue to find balance beyond our time together. The gift bag will include:
Gifts from Bold Bean Co
Recipes for the dishes served at the retreat, allowing you to replicate the nourishing and balancing meals at home
Yoga props
A summary of the key practices taught in the workshop so that you can continue to improve your wellbeing through these powerful nervous system practices at home
Thank you to our sponsors: Bold Bean Co and Reia!
The day retreat is sponsored by the Bold Bean Co and Reia. Bold Bean Co produce the most delicious beans and pulses, transforming the experience of eating vegetarian food. Reia produces incredible luxurious hand and body care products with a focus on nourishing your body in a sustainable way (they use a closed-loop recycling system). You can look forward to some delicious legumes and beautiful hand and body care products during the day and in the gift bag to take home with you.
Interested, but want to connect or chat first? No problem! We’d love to. Just get in touch via the form in this link:
Meet your Teachers
Lucia Garnett
After 10+ years of regular yoga practice, Lucia completed her 200hr training to develop her authentic teaching style, in order to share with others the holistic practice that has helped her in navigating daily life, injury and burnout. Lucia’s classes focus on building physical and emotional resilience, and offer space to regulate the nervous system and to connect body, mind, and breath in order to engage more actively with the world around us.
Qualifications
200-hour Yoga Teacher Training, The Sacred Fig
Testimonials
Catherine - “Lucia’s classes are equal parts restorative and energising. She skilfully guides practices that cater to all experience levels, offering variations that make everyone feel supported and empowered. Personally, she helped me explore poses and movements I hadn’t felt confident trying before—and I surprised myself!”
Emily - “I love Lucia’s classes. They’re the balance of strong and soft, with space to sweat, flow, and laugh. It’s the kind of yoga that leaves you feeling both grounded and totally lit up.”
Annalisa Gardner
Annalisa aims to guide students to an embodied and balanced state of being in her yoga classes and retreats. She uses precise cuing, music, and mindfulness techniques to help students explore their practice. Having previously worked as a lawyer, Annalisa’s practice and teaching focuses on releasing stress and bringing in balance. Through yoga, Annalisa seeks to promote the regulation of the nervous system — one of the best tools we have to positively influence the automatic functions in the body, such as our heart rate, digestion, and muscle recovery. Working with the nervous system means working to resolve some of the core causes of many human challenges.
Qualifications
200-hour Hatha-Vinyasa Yoga Teacher Training, Ayoga (2021)
70-hour Yin Yoga Teacher Training, Marisol Yoga (2024)
70-hour Somatic Yoga Teacher Training, Marisol Yoga (2024)
300-hour Advanced Yoga Teacher Training, The Sacred Fig (2025)
Testimonials
Lucy - "Annalisa's classes are a joy to attend. I love the variety and her calm, gentle teaching style. I always leave feeling grounded and more connected.”
Annalisa & Lucia’s story
We are lifelong friends who care about sharing the wonders of yoga with others through thoughtfully curated classes and day retreats in nature.
We met nearly 20 years ago on the first day of senior school and have been friends ever since. We share many interests, some of which have turned into passions and professions. We love food and cooking, and first worked together as private chefs providing locally-sourced and healthy food. We are both happiest when in nature. Most importantly, we share a love for yoga — which we both discovered in our early 20s and has remained a source of joy and stability in our lives.
In early 2025, we decided to act on a dream we’ve had for years - holding space together for yoga, healthy eating, nature and learning so we can share the power of the practices we have learnt with others in the hope that we can help others cultivate joy and balance.
The Venue
The Village Hall, Burnham-Overy-Staithe, Norfolk
The day retreat will be held in the beautiful village of Burnham-Overy-Staithe, North Norfolk. You can enjoy a sea dip before or after the retreat in the creek, only a 5-minute walk from the retreat venue.
Retreat hosts, Lucia and Annalisa, have spent a lot of time on the Norfolk Coast together, specifically in Burnham-Overy-Staithe, over the last 20 years: Lucia grew up on the tide and Annalisa has joined her there every summer and winter since meeting.
It feels only fitting that our first Norfolk retreat is being hosted in the beautiful Burnham-Overy-Staithe village hall.
10.00am: Arrival, tea and coffee
10.15-10.30am: Welcome circle
10.30-10.45am: Break
10.45-12.00am: Asana Practice - Vinyasa Inspired
12.00-1.00pm: Fresh, nutritious and locally-sourced lunch
1.00-2.00pm: Workshop - the nervous system and tools for balance
2.00-2.30pm: Break - tea, coffee and afternoon snack
2.30-3.45pm: Asana Practice - Restorative Yoga
3.45-4.00pm: Closing circle
4pm: Departure
Schedule for the day
Two 75-minute yoga asana classes. Each class will have two teachers: one to guide the sequence and the other to help each individual get the most out of each pose by offering hands-on adjustment and personal one-to-one guidance
A unique workshop on the fundamentals of the nervous system, somatics and using the nervous system to bring in balance. We will be teaching you a few powerful practices to help you either energise or calm your system when you want to
An organic seasonal lunch prepared to provide you with maximum nutrition and enjoyment to include dishes from our sponsor, Bold Bean Co
A pack to take home outlining the nervous system regulating practices taught, and the recipes for all the food served on the day so you can continue your wellbeing journey beyond the retreat
Tea, coffee and homemade snacks throughout the day
A gift to you, from us and our sponsor, Bold Bean Co
What’s included
Your investment: £120
Why not bring a friend and celebrate the August bank holiday together! We are offering a discount for tickets bought in pairs so you and your friends or family can enjoy the day together. Select the ‘Two tickets’ option at checkout to buy two tickets for £200.
Included in your ticket will be a gift bag with gifts from our sponsor Bold Bean Co, and items sustainably sourced and carefully chosen by us to enhance your wellbeing journey beyond our time on retreat together. This will include yoga props, handouts from the workshop, recipes for all the food served on the day and more!
Special offer: two tickets for £200
FAQs
What do you mean by “the nervous system”?
The nervous system is the system in our body that controls many of our autonomic/automatic functions (the breath, heart rate, digestion, the release of hormones including adrenaline, cortisol and serotonin) which are the foundation to how we feel at any time. Whilst these functions are autonomic/automatic (depending on the state of our nervous system at any given time) we are able to influence our nervous system state, meaning we are able to influence the health/success/effectiveness of these autonomic/automatic functions that greatly impact our health and our happiness.
We have studied cutting-edge research on the nervous system (the Polyvagal Theory) and its interaction with yoga with world-leading teachers. Now we want to share what we have learnt and practiced with you so you can learn some simple and effective tools to positively impact your daily life.
Working with the nervous system means working to achieve awareness and balance; the impact is powerful.
What will the workshop involve?
We hope you leave our Workshop on "the nervous system and five simple techniques to help you find balance" with a few simple tools from yoga, somatics and traditional chinese medicine practice to use and incorporate into your everyday. These are aimed to be accessible and simple practices to help you upregulate your nervous system when you are seeking more energy, and downregulate your nervous system when you are looking to be in a calmer state, removing repetitive thoughts and allowing space for deeper breathing, rest and social connection.
See the answer to the first FAQ above for information on the nervous system.
What level of experience do I need?
You do not need any level of experience. All are welcome.
All classes will have a primary teacher, who will lead the class, and an assistant teacher, who will tailor each pose to your individual ability and needs. This will ensure that you receive 1-to-1 guidance to help you get the most out of your practice.
Does it matter if I've never done yoga before?
No, everyone is welcome. In all asana yoga classes, one of us will be the primary teacher, who will lead the class. The other will be there to assist you in each pose to tailor the pose your individual ability and needs. This will ensure that everyone receives 1-to-1 guidance to get the most out of the practice.
If you've never done yoga before this is the perfect opportunity to give you an introduction to the practice in a tailored, gentle and inclusive way.
What should I wear?
You should wear comfortable active wear that you are happy to be in all day - this might be leggings or tracksuit bottoms and a T-shirt or vest. Bring layers as we would like to eat outside but there might be a chill!
What do I need to bring?
We will provide yoga mats and all the props you will need. You don't need to bring anything other than yourselves!
Is there parking?
Parking is available outside the village hall. If there are no available spaces, you can find additional parking at the bottom of East Harbour Way.
Will food be provided? And will my allergies/intolerances be catered for?
Yes and Yes! When you sign up for the day retreat, we will ask you to let us know if you have any dietary requirements, which we will be happy to cater for.
What kind of food will be on the menu?
All the food served throughout the day will be organic, locally-sourced (as much as possible) and cooked freshly by us. We are really excited that the day retreat is sponsored by the incredible Bold Bean Co, so you can look forward to some delicious pulses and legumes in your lunch, and in a goody bag to take home with you.
The food will be vegetarian. We will serve a fresh and nutritious lunch, served at 12 noon, and some healthy afternoon snacks for our afternoon break.
What is the connection to Norfolk?
Having spent a lot of time on the Norfolk Coast together, specifically in Burnham-Overy-Staithe, over the last 20 years (Lucia grew up on the tide and Annalisa joined her there every summer and winter shortly after meeting) it feels only fitting that our first Norfolk retreat is being hosted in the beautiful Burnham-Overy-Staithe village hall.
See also:
Any questions? Get in touch!
Use the form or email hello@annalisagardneryoga.com if you have any questions and we will be happy to chat.