Journeys by focus · switch below
Who this is for, and what it does
For guests who have not slept well in years. Sleep is the outcome, not the treatment. Three things move it: a fixed dinner hour, no screens after nine, and light in the first hour of the day. The therapies exist to make those changes bearable while the body relearns them.
- Ideal guest
- Chronic poor sleepers, shift-worn schedules
- Category
- Stress & Sleep
- Intensity
- Gentle
- Recommended season
- Any month
- Age
- 16 and over
- Places per cohort
- Open
Expected outcomes
- Faster sleep onset
- Fewer night wakings
- A written bedtime protocol
- Caffeine plan
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
Therapies chosen from the consultation, two practice sessions daily, and a workshop most afternoons.
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
Day 10 · 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
Shirodhara
60 min
A steady stream of warm oil across the forehead. The sleep therapy guests ask for again.
Yoga Nidra
45 min · nightly
Lying-down guided rest at 10pm, designed to end the day rather than fill it.
Dinacharya
Core to this journey
The Ayurvedic daily routine, written for your household rather than a textbook.
Sleep tracking
Core to this journey
Onset, waking and depth logged nightly so the protocol answers data rather than impressions.
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.
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.
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 (arrival and mid-stay)
- 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
- Station transfer on request
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
₹47,000
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
Who should join this programme?
Chronic poor sleepers, shift-worn schedules. 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.
