Aging with Vitality, Joy, inspiration & Power – (Navigating Menopause & our bodies with grace)

A retreat CREATED FOR women 50+ Years of age.

Support and reclaim your balance and health with a dive into aging with grace.

Coco B Wellness & Abigail Boehm present a mindful and energetic dive on health and wellness geared to women 50+.

In partnership with: 

Traveling Texans 50+

Garden State Travelers 

Flying Floridians. 

December 9th: Arrival and Welcome

• Afternoon: Arrival at Cancun Airport and transportation to Isla Mujeres.
• Evening: Relax and unwind at the villa
• 5:00-600 Restorative yoga session
• 7:30 PM: Welcome reception and dinner with the group at Coco B Isla hosted by Aba Boehm.

December 10th

• 7:00-8:00AM Coffee and tea service 
• 8:00-9:00 AM Morning: Breakfast at Coco B Villa as a Group.
• 9:20-12:00 The Power in your Breath: Pranayama workshop
• 12:00-2:30 Lunch free time opt in for massage
• 3:00- 4:30 Sleep like a goddess 
• 6:00-7:00 cocktail  hour and sunset
• 7:00 PM: Dinner 

December 11th 

• 7:00-8:00AM Coffee and tea service 
• 8:00-9:00 AM Morning: Breakfast at Coco B Villa as a Group.
• 9:20-12:00 Love your body (belly, pelvis, breast)
• 1:00-2:00 Lunch
• *3:30-6:30 Sunset boat and cocktails (opt-in)
• 7:30PM: Dinner 

December 12th

• 7:00-8:00AM Coffee and tea service 
• 8:00-9:00 AM Morning: Breakfast at Coco B Villa as a Group.
• 9:20-12:00 Love your hormones workshop
• 12:00-4:30 Golf cart outing and lunch on the town (No Host)
• 3:15-4:30 afternoon yoga practice
• 6:00-7:00 cocktail (or mocktail) hour and sunset
• *7:00pm dinner and shopping in town (No Host)

December 13th

• 7:00-8:00AM Coffee and tea service 
• 8:00-9:00 AM Morning: Breakfast at Coco B Villa as a Group.
• 9:20-12:00 Making friends with food, digestion and the microbiome
• 1PM-2PM Lunch
• *2-3:15 free time opt in for massage
• 3:15-4:30 afternoon yoga practice
• 5:30-7:00 cocktail hour and sunset plus group photos
• 7:00 PM: Departure Celebration Dinner with fire dancers

December  14th 

7:00-9:00AM Breakfast at the villa

Departures

Optional/Extra TBD:   Catamaran cruise, morning sunrise meditation, massage therapy, additional excursions & services

Departures

Optional/Extra TBD:   Catamaran cruise, morning sunrise meditation, massage therapy, additional excursions & services

Abigail is an Hatha yoga instructor with over 50 years of experience, including 30 years of teaching and running a yoga school. Her teaching reflects a lifetime of practice, blending her roles as a seasoned Nurse Midwife, Ayurvedic counselor, mother, and grandmother. Abigail holds a master’s degree in nursing from the University of Pennsylvania and has experience teaching at both graduate and undergraduate levels.

Drawing from a diverse array of yoga styles and expertise in yoga therapeutics, corrective and creative movement, Ayurveda, and holistic healthcare, Abigail has worked with a broad spectrum of students, from those recuperating from severe illness and injury to dancers, athletes, and individuals seeking greater wellness.

In her classes, Abigail weaves together restorative, therapeutic, and vigorous (when appropriate), practices, incorporating yoga, pranayama, meditation, guided visualization, and mudras to foster profound relaxation and integration. A keen listener and a calm voice in the ongoing dialogue between Eastern and Western approaches to health and spirituality, Abigail operates a private studio in Lambertville, NJ, where she offers yoga, meditation, and Ayurvedic practices. She also conducts women’s workshops and teaches to local, national, and international audiences.

Aging with Vitality, Joy, Inspiration & Power – (Navigating Menopause & our bodies with grace)

(Each outline represents a 2-2.5-hour morning workshop with yoga practices embedded and a 1 +  hour afternoon or evening practice)

…Increase your Vitality Decrease your Stress

The Power in your Breath: Pranayama workshop

• What is Prana – Prana the bridge between Mind & body; the 5 pranas in the body
• What is pranayama? 
• The respiratory system: Deep Relaxation and Visualization

Daily yoga practices and Pranayamas for life

Love your Hormones 

• What is a hormone and how do they interact? 
• Where do hormones come from?
• What Happens to sex hormones as we age?
• Hormones Helpers
• Relaxation and stress

*Daily yoga practices to keep & balance our hormones

Sleep Like a Goddess

• Some fun sleep science: Plus a meditation that takes us through Deep wave and REM sleep
• 1st and 2nd sleep how to and Not to navigate the transition between them
• Dinacharya or daily practices to Sleep like a Goddess
• Exercise
• Foods for sleep
• Your unique Sleep 

Daily yoga practices Acupoints, mudras, and yoga Nidra

Love your Body (Belly – Breast – Pelvis)

                Belly

• The Belly is the Hara, our vital center. 
• Where our 2nd brain resides, 
• Where life can grow, where our digestive fire lives….

*Daily yogic practices to keep our bellies alive and well

Love your Pelvis 

• Mentally mapping your pelvis: A relaxing Visualization
• The pelvic floor- how to keep in flexible and functioning well
• The Amazing Vagina
• The 3 sisters: rectum, bladder, uterus
• *Daily Yoga and other practices to keep your pelvic floor flexible and working

Love your Breasts

• A little Science and socio-cultural information about breasts; slide show- 
• What blocks lymph flow …Movements and self-massage techniques to enhance Lymph flow

Daily yoga practices and poses for breast health

Making Friends with Food, Healthy Digestion and the Microbiome

• What is healthy digestion?  (What does it look like/feel like?)
• Why is my digestion important?
• What is the microbiome and how does it work?
• *Daily yoga practices to balance digestion

*Daily practices refer to yoga (often restorative) movement, exercises, breath work, self-massage, meditation, mudras (hand gestures), work with posture, cranial nerve exercises and other self-care practices.

Integrating -
Dinacharya or Daily Ayurvedic practices to Enhance Health and Vitality as we Age

Ayurveda is  àkey words: ancient/ science of life/microbiome micro/macrocosm, biorhythms

How we get out of synch

Dinacharya isàdaily practices that soothe and create daily rhythm  and syncronicity
Dinacharya includes all your patterns and habits
Dinacharya = self-care, daily nurture and detox 

• Creates a rhythm
• Be Organized, Be intentional: Morning and evening practices  
• Sleeping/ waking-           
• Exercise 
• Meals/ timing/ food choices
• Elimination patterns and habits
• Daily yoga practices, Meditation, yoga, pranayama: Your Unique practice 

Your stay at Casa Coco will include 3 buffet style meals per day.  Prepared in house by our fabulous culinary team, you will find all of the regions most beautiful offerings.  Our culinary team work hard to accommodate all dietary needs....please notify our team of any/all dietary necessities upon enrollment.

We dreamed for over a decade of creating a beautiful Caribbean sanctuary where guests could unwind, refresh, and immerse in comfort, tranquility and timeless style. A place where stress dissolves in the beautiful blue sea, sunsets take your breath away, and the daily grind returns to a welcome fragrance in the morning air.  

Welcome to Coco B Isla & Coco B Yoga & Wellness, a sanctuary on Isla Mujeres, the Isle of Women. The island is home of Ixchell, the Mayan Goddess of fertility & Healing, and one of the Caribbean's most wonderful islands celebrating the Mexican and Mayan cultures afloat on the crystal blue Caribbean waters. 

Coco B Isla is dedicated to offering a beautiful luxury yoga & wellness sanctuary where like minded guests will practice, relax, connect, and delight in the splendor of the sanctuary, the island, and beautiful region.

In that mission they have created a full service destination dedicated to offering a luxury all-inclusive yoga and vacation experience. 

OUR MISSION:

TO DELIVER INSPIRATIONAL WHOLE HEALTH INTEGRATIVE WELLNESS IN A FUN, RELAXING, BEAUTIFUL, AND RESTORATIVE ENVIRONMENT

Isla Mujeres is a small island, located conveniently off the shores of Cancun.  Just a short ferry ride away, Isla Mujeres feels much quieter and more relaxed then the hustle and bustle of the mainland.  Isla Mujeres is home to some of the most beautiful beaches in the world, incredible snorkeling, and an abundance of Caribbean color and culture.

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