Signature durations · switch below
Who this is for, and what it does
Three weeks — cleanse, rebuild, integrate — because that is what habits take. Our most requested long programme. The third week is the one that matters: normal life is reintroduced deliberately — screens, later dinners, a working morning — while you are still here to see what breaks.
- Ideal guest
- Rebuilding sleep, diet or movement from scratch
- Category
- Long immersion
- Intensity
- Demanding
- Recommended season
- Any month
- Age
- 18–75, with clearance above 70
- Places per cohort
- 3
Expected outcomes
- Sleep rebuilt
- Habits survive re-entry
- Three consultations
- Six-month follow-up
The itinerary, day by day
A template, not a timetable — the vaidya adjusts it after your consultation and again whenever your body asks for something different.
Day 01 Arrival & consultation
Tea, the room, then pulse and history with Dr. Rao. Nothing else is asked of you.
05:50
Sunrise bell, warm water with fennel
06:10
Yoga on the deck — the valley fills with light in the second sequence
07:15
Pranayama, then chair practice for anyone who prefers it
08:00
Ayurvedic breakfast, dosha-led
09:30
Consultation or review with the vaidya
10:30
Abhyanga and swedana, ninety minutes, unhurried
13:00
Lunch — the heaviest meal, Kinnauri red rice and valley greens
14:30
Rest. Nothing scheduled, deliberately
16:00
Forest bathing or the ridge walk
17:30
Herbal tea at the bar
18:15
Sunset meditation
19:15
Dinner — the lightest meal of the day
20:30
Reading, or the terrace
21:30
Sleep ritual. Nothing lit after nine
Days 02–03 Oleation begins
Internal and external oiling — snehana — with steam following. Light food, early nights, and the first proper sleep.
05:50
Sunrise bell, warm water with fennel
06:10
Yoga on the deck — the valley fills with light in the second sequence
07:15
Pranayama, then chair practice for anyone who prefers it
08:00
Ayurvedic breakfast, dosha-led
09:30
Consultation or review with the vaidya
10:30
Abhyanga and swedana, ninety minutes, unhurried
13:00
Lunch — the heaviest meal, Kinnauri red rice and valley greens
14:30
Rest. Nothing scheduled, deliberately
16:00
Forest bathing or the ridge walk
17:30
Herbal tea at the bar
18:15
Sunset meditation
19:15
Dinner — the lightest meal of the day
20:30
Reading, or the terrace
21:30
Sleep ritual. Nothing lit after nine
Days 04–08 The main work
The cleansing procedures proper, staged and supervised, with the schedule thinned around them.
05:50
Sunrise bell, warm water with fennel
06:10
Yoga on the deck — the valley fills with light in the second sequence
07:15
Pranayama, then chair practice for anyone who prefers it
08:00
Ayurvedic breakfast, dosha-led
09:30
Consultation or review with the vaidya
10:30
Orchard walk with the naturalist
13:00
Lunch — the heaviest meal, Kinnauri red rice and valley greens
14:30
Rest. Nothing scheduled, deliberately
16:00
Workshop — dinacharya, sleep science or the herbal garden
17:30
Herbal tea at the bar
18:15
Sunset meditation
19:15
Dinner — the lightest meal of the day
20:30
Reading, or the terrace
21:30
Sleep ritual. Nothing lit after nine
Day 09 Review and adjust
A second consultation. This is where the protocol changes if your body has told us something the intake did not.
05:50
Sunrise bell, warm water with fennel
06:10
Yoga on the deck — the valley fills with light in the second sequence
07:15
Pranayama, then chair practice for anyone who prefers it
08:00
Ayurvedic breakfast, dosha-led
09:30
Consultation or review with the vaidya
10:30
Abhyanga and swedana, ninety minutes, unhurried
13:00
Lunch — the heaviest meal, Kinnauri red rice and valley greens
14:30
Rest. Nothing scheduled, deliberately
16:00
Forest bathing or the ridge walk
17:30
Herbal tea at the bar
18:15
Sunset meditation
19:15
Dinner — the lightest meal of the day
20:30
Reading, or the terrace
21:30
Sleep ritual. Nothing lit after nine
Days 10–13 Paschatkarma
Dietary reintroduction, gentler therapies, and the part of panchakarma that decides whether the rest holds.
05:50
Sunrise bell, warm water with fennel
06:10
Yoga on the deck — the valley fills with light in the second sequence
07:15
Pranayama, then chair practice for anyone who prefers it
08:00
Ayurvedic breakfast, dosha-led
09:30
Consultation or review with the vaidya
10:30
Orchard walk with the naturalist
13:00
Lunch — the heaviest meal, Kinnauri red rice and valley greens
14:30
Rest. Nothing scheduled, deliberately
16:00
Forest bathing or the ridge walk
17:30
Herbal tea at the bar
18:15
Sunset meditation
19:15
Dinner — the lightest meal of the day
20:30
Sound healing in the practice hall
21:30
Sleep ritual. Nothing lit after nine
Days 14–20 Integration
Ordinary life is reintroduced on purpose — screens, a working morning, a later dinner — while you are still here to see what breaks.
05:50
Sunrise bell, warm water with fennel
06:10
Yoga on the deck — the valley fills with light in the second sequence
07:15
Pranayama, then chair practice for anyone who prefers it
08:00
Ayurvedic breakfast, dosha-led
09:30
Consultation or review with the vaidya
10:30
Orchard walk with the naturalist
13:00
Lunch — the heaviest meal, Kinnauri red rice and valley greens
14:30
Rest. Nothing scheduled, deliberately
16:00
Workshop — dinacharya, sleep science or the herbal garden
17:30
Herbal tea at the bar
18:15
Sunset meditation
19:15
Dinner — the lightest meal of the day
20:30
Reading, or the terrace
21:30
Sleep ritual. Nothing lit after nine
Day 21 · departure The take-home plan
A closing consultation, your written protocol, and the follow-up dates in your calendar before you leave.
05:50
Sunrise bell, warm water with fennel
06:10
Yoga on the deck — the valley fills with light in the second sequence
07:15
Pranayama, then chair practice for anyone who prefers it
08:00
Ayurvedic breakfast, dosha-led
09:30
Consultation or review with the vaidya
10:30
Abhyanga and swedana, ninety minutes, unhurried
13:00
Lunch — the heaviest meal, Kinnauri red rice and valley greens
14:30
Rest. Nothing scheduled, deliberately
16:00
Forest bathing or the ridge walk
17:30
Herbal tea at the bar
18:15
Sunset meditation
19:15
Dinner — the lightest meal of the day
20:30
Reading, or the terrace
21:30
Sleep ritual. Nothing lit after nine
Therapies & practice included
Ayurvedic consultation
60–90 min
Pulse, history and the three questions that predict most of the rest — dinner hour, screen hour, waking hour.
Abhyanga
90 min
Warm-oil massage worked in rhythm by two therapists. Where nearly every programme begins.
Shirodhara
60 min
A steady stream of warm oil across the forehead. The sleep therapy guests ask for again.
Swedana
30 min
Herbal steam following oleation, which is what makes the oil do its work.
Kati Basti
45 min
Warm medicated oil pooled over the lower back for spine and joint complaints.
Panchakarma block
5–14 nights
The classical five-action cleanse, staged and supervised across the middle of the stay.
Yoga & pranayama
Twice daily
Hatha at ten to six, restorative at dusk, chair-based at half past seven for anyone who prefers it.
Meditation
Twice daily
Guided sitting at sunrise and dusk, with walking meditation in the deodar between.
Sound Healing
50 min · evening
Himalayan bowls in the practice hall, usually the evening guests remember.
Forest Bathing
90 min · daily
Slow, silent walking with the naturalist. Less mystical and more useful than it sounds.
Nutrition Consultation
45 min + plan
Your plan written against what the valley actually grows, not an imported ingredient list.
Marma Therapy
60 min
Pressure-point work along the body's energy junctions, by qualified practitioners only.
What's included
- Accommodation in the room grade booked
- All meals, dosha-led, and the herbal bar
- Twice-daily yoga, pranayama and meditation
- Consultations with the vaidya (weekly)
- The therapies listed above
- Wellness kit — oils, tea, and your written protocol
- Estate walks, orchard rounds and forest sittings
- Taxes and service. No resort fee
- Airport or station transfers, both ways
Optional add-ons
Additional therapy, à la carte
₹4,200
Private yoga session
₹3,400
Personal trainer, per session
₹2,800
Shimla or Chail excursion with guide
₹6,500
Luxury transfer from Delhi
₹22,000
Additional night, same programme
₹52,000
Where you sleep & how you eat
The room included in this programme, unless you upgrade.
The bath
Herbal bath menu each evening — the therapist chooses, or you do.
The wellness kitchen
Sattvic and Ayurvedic, vegetarian throughout, cooked from the valley.
The practice hall
Twenty mats, no phone signal, and the reason the morning class works.
Who looks after you
Dr. Latika Rao
Resident vaidya
Jamnagar-trained, in practice since 2004. Sets and revises every protocol.
Ishaan Thakur
Yoga & breath
Teaches the morning sequence and builds each guest's home practice.
Chef Nayantara Rawat
Head chef
Cooks the dosha-led menu from the valley and the orchard.
Rakesh Negi
Estate naturalist
Leads the walks, the forest sittings and the bird counts.
Questions about this programme
Do I need medical clearance?
For the cleansing procedures, yes — a physician's note if you take anticoagulants, are recently post-surgical, or are managing a cardiac condition. Not to refuse you, but so the therapists know the ceiling.
Who should join this programme?
Rebuilding sleep, diet or movement from scratch. If that is not you, say so on the enquiry — we will point you at the duration that fits rather than sell you this one.
Is prior yoga experience required?
No. Roughly half of any morning room has never held a mat, and the sequence is built so a beginner and a teacher can do the same practice at different depths.
What should I bring?
Layers for a cold six o'clock, walking shoes with grip, and something to write in. Everything else — mats, oils, robes, herbal bath salts — is here.
Can the programme be customised?
It is customised as standard. What you read here is the template; the vaidya rewrites it after your consultation and again whenever your body asks.
What is included in the price?
Accommodation, all meals, the full practice schedule, consultations and the therapies listed above. À la carte therapies and transfers are extra; taxes are shown in full before you pay.
What is the cancellation policy?
Full refund more than fourteen days before arrival, including the deposit. Inside that, the booking policy applies — and if the road closes or a doctor intervenes, we move the booking instead.
Download centre
Take the detail with you
Brochure, the full daily schedule, a wellness guide and a packing list for the season you are considering.
Enquire
Ask about this programme
Tell us when you would like to come and anything the vaidya should know. We reply within a day.
