A Bali Retreat

7-14 May 2020

Run. Relax. Restore.

The 5 Elements of Mindful Movement

7 nights-8 days

Escape the everyday and immerse yourself in the simplicity of rural Bali. Practice yoga, ChiRunning, mindful movement, and breathwork



ONLY 3 LEFT: Double Room Ensuite:
£1545 single, £2390 2 sharing


All rooms have en-suite. Please note: A non-refundable deposit of 10% is required to secure your place.

The retreat is limited to 16 people. Full T&Cs can be found here.

Gray Caws Retreat Leader

Gray is a master ChiRunning and Oxygen Advantage Coach based in the UK. He is also a specialist Personal Trainer and Buteyko Practitioner. He brings his practice and teaching skills learned over the years to organsing and leading worldwide retreats. He believes that taking time out of our usual everyday routine, exploring a different environment, learning a new skill, or fine-tuning an existing one will helps us to gain a deeper insight and clearer focus – and therefore a great way to reset mind and body. Gray enjoys reading, researching and keeping up-to-date with the latest developments in health and fitness. His teaching style is relaxed, encouraging clients to question and experience.

Join me for a retreat in May 2020 on the beautiful Indonesian island of Bali.

Enjoy sunrise walks and sunset meditation, mountain hiking, candlelit yoga, massage, and freshly-prepared traditional meals.

We have exclusive use of traditional Balinese rooms with pool and local cook, set in the heart of the rice fields just outside of Ubud.

The theme of the retreat is The 5 Elements of Mindful Movement & Breath. We will explore functional movement, inspired by the local villagers working the land. We'll structure our practice around the five elements that form the basis of analysis in both Hinduism and Buddhism (earth, water, fire, air, and space).

Meals included will be scheduled within an 8-hour window should you wish to practice intermittent fasting during the retreat. You are of course free to eat outside of this window should you wish.

The retreat includes (subject to change)
✓ Airport transfers
✓ 7 nights accommodation in comfortable superior rooms with outdoor pool
✓ Breakfast plus a main meal of either lunch or dinner
✓ Daily ChiRunning and walking practice including sunrise runs and sunset walks
✓ Daily yoga sessions including candlelit yin practice
✓ Daily meditation/breathwork based on Buteyko and Oxygen Advantage techniques
✓ Functional movement practice
✓ 3 treatments – options including Balinese, Thai, and deep tissue massage
✓ Traditional cookery class
✓ Sunrise hike to Mount Batur

We have exclusive use of our accommodation about 10 mins drive to Ubud, known for its traditional crafts and dance.

Not included
✓ Airfare
✓ Travel insurance

Clients are required to have appropriate health and travel insurance and all relevant vaccinations. We are staying in traditional Balinese cottages so be prepared for wildlife around. The cottages have mosquito nets and fans. There is no air conditioning. There is wifi but we are in the middle of a rice field so it not necessarily going the be the fastest connection.

Optional extras
✓ Motorbike/cycle hire
✓ Spa treatments including foot massage, body scrub, acupressure, manicure or pedicure
✓ Additional sightseeing tours

The 5 Elements of Mindful Movement

The theme of the retreat is The 5 Elements of Mindful Movement & Breath. In classical thought, the four elements earth, water, air, and fire as proposed by the Greek philosopher Empedocles frequently occur. Aristotle added a fifth element, aether (or space). The concept of the five elements formed a basis of analysis in both Hinduism and Buddhism.

These elements will create the structure for mindful movement and breath practice. Throughout the retreat, we’ll take time to focus on each element during our running, yoga, hiking and breathwork. We'll also consider how science now backs up these age-old principles.

Earth represents physical support and stability. This is the body’s foundational support. Restful sleep, relaxation, and nourishing food restore the strength and quality of earth.

Water provides fluidity to motion. When you can sense controlled, fluid movement you'll take on a more elegant feel. Water lends elasticity to skin, muscles, and joints, and allows you to face obstacles with grace and pleasure.

Fire symbolises work and transformation. Fire adds ‘drive’ to your movement and also provides smooth and natural energy that can sustain activity over a long period of time and without strain.

Air represents the power of breath, the mind, thoughts, and imagination. Air is an upward moving element. The key quality of air is movement and speed.

Space is a container for other elements. Space is the whole body physically and energetically integrated, not just internally but with external environment and energies. Space has no beginning and no end. Make space where things can happen.

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Thanks again for your very useful tips, your great insights, and your enthusiasm yesterday. I think I was lucky to have you as an instructor. You turned every exercise into a learning experience that was fun to do. You're an excellent coach: relaxed, patient, blending sharp observation with empathy.
Theo Tamis

I can now officially conclude that this has been the best holiday of my life. And there are lots of factors that go into that... The location was breathtaking. Every peak, twist and turn of the Catalonian countryside left me gasping in awe. The skies so clear, the sun so warm, the seas so blue and the landscapes so vivid. And in running I really felt like I saw parts of this wonderful place that even the locals don't know exist… After so many weeks and months of trying – I really feel like I have found my stride.

Cat will be joining the Bali Adventure

Cat Townsend

On the Costa Brava Trail Adventure

I felt I can run forever on the Costa Brava with its wonderful scenery, medieval villages and challenging terrain. Can’t wait to go back!

Nicky will be joining the Bali Adventure

Nicky Dowson

On the Costa Brava Trail Adventure


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