Weekend Retreat at Ask Retreat Centre

– beginners in yoga and meditation

Click here and read more about the Chakra Weekend
 ChakraThis Chakra retreat starts Thursday evening at 6.30 pm. and end Sunday at 1 pm.  The retreat unfolds in tranquilising surroundings near the sea with vegetarian food and sauna. The course fee includes teaching, board (vegetarian food) & lodging. Teachers: Bjarke and Audhild.


Intensive teaching with Asana (yoga exercises), Pranayama (breathing techniques), Yoga Nidra (deep relaxation) and meditation exposing the underlying esoteric teachings of the chakras. Throughout the retreat, you will experience how the knowledge of the chakras can give you a deeper understanding of the interaction between body, mind and energy when doing yoga. This is an overview of the chakra weekend’s various yoga programs, mudra and bandha, breathing and cleansing techniques, relaxation, concentration and meditation associated with working with the chakras.

Thursday evening at 8.30 – 10 pm

Introduction to the Chakras: Already Thursday night you are introduced to the chakras and their location. After an introduction to the long weekend, the actual teaching begins with a short relaxation where the chakras are located and contacted together with the breath. Then you learn Surya Namaskara (Sun Salutation) and what chakra you can concentrate on in each of the 12 poses. In addition, we work with other dynamic and static yoga poses which make the back more flexible and get the energy (prana) to flow more freely.

Friday morning at 7 – 9 am

The basis for working with the chakras and Ajna chakra: The body is being prepared for meditation through an easy yoga program of premeditation poses. The mind is prepared by working with techniques related to Ajna chakra – the third eye. When the Ajna chakra is more active (awakened), the other chakras can be awakened in turn from the root chakra (Mooladhara) and upward. We will, among other things, make Tratak, a light meditation where you concentrate on the flame of a candle, the Sun Salutation with chakra concentration, various yoga poses that awaken Ajna chakra and not least breathing techniques like Kapalabhati, Moorcha and Nadi Shodana. In addition, you will learn Shambhavi mudra – concentration at the centre of the eyebrows.

Friday before lunch at 11 am – 12.30 pm

Learning Neti nose cleansing. It’s not just a yoga technique that’s good when having a cold, pollen allergy and sinusitis – it’s also a powerful technique for awakening Ajna chakra. Afterwards, Chakra Meditation and Relaxation: The meditation state is introduced through Yoga Nidra, a deep relaxation technique, and you learn the first steps in Source of Energy meditation (Vishuddhi shuddhi) – an integrated energy and chakra meditation from the tantric yoga tradition.

Friday afternoon from 4.30 – 6.30 pm

Mooladhara & Swadhistana chakra: The afternoon class starts with a brief lecture on Pratyahara – relaxed confrontation, a basic attitude in your work with yourself. Afterwards, a yoga program designed to create more energy flow through the two lower chakras. You will, among other things, work with different hip poses and backstretch variations. Moola Bandha (root lock) and Jalandhara Bandha (neck lock) are introduced as two energy switches attached to the chakras together with the Bhastrika breathing technique. The class ends with Nadi Shodana and the first steps in Antar Mauna – a tantric awareness-based meditation (an advanced version of mindfulness).

Friday evening at 8.30 – 10 pm

Lectures on the Chakras and how the energy (Prana) is awakened and the hemispheres are synchronised through the use of the Nadi Shodana breathing technique. The evening ends with Chakra Rohana & Avarohana – a song meditation for awakening the chakras.

Saturday morning at 7 – 9 am

Manipura & Anahata Chakra: You make nose cleansing before the morning class. Tratak is repeated and you learn a variation of the Sun Salutation called Chandra Namaskara, Moon Greetings. The yoga program of the morning includes the classic poses the Plough and the Fish in addition to other yoga poses for the awakening of Manipura and Anahatha chakra. After the yoga program, you learn Uddiyana Bandha (Abdominal lock) and Agnisara (Kindle the Fire), a powerful technique for awakening Manipura chakra. The breathing technique Kapalabhati (Cleansing of the forebrain) is now repeated together with the Abdominal lock and you learn Bhramari (Humblebee) – a technique for harmonising Anahata chakra.

Saturday before lunch at 11 am – 12.30 pm

Yoga Nidra deep relaxation with an emphasis on Chakra visualisation and the Source of Energy meditation is repeated with new steps.

Saturday afternoon at 4.30 – 6.30 pm

Integrated chakra program: 12 rounds of the Sun Salutation with mantra song. Afterwards, we make the Ladder – a meditative chakra program of Mudras and Bandhas – from the bottom of the body to the top of the head. From Mooladhara to Sahasrara Chakra. The class ends with the awareness based meditation Antar Mauna.

Saturday night at 8.30 – 10 pm

Talk about yoga at home and a yoga shop where you can buy yoga mats, books, CDs etc. The evening ends with the song Meditation Chakra Rohana & Avarohana.

Chakra Long Weekend

Click the image and download the PDF about the Chakra – esoteric Yoga Retreat

Sunday morning 7 – 9 am

Integrated Chakra program: You make nose cleansing yourself before the morning class. We start with Nada Yoga (concentration on inner sounds) – a technique for awakening Bindu (top of the back of your head). Afterwards, the Sun Salutation with chakra concentration and the whole Classical yoga program – a combination of classical yoga positions for chakra awakening and harmonisation of the energy flow throughout the system. Agnisara is repeated and the class ends with Nadi Shodana.

Sunday before lunch 10.30 am -12 pm

Yoga Nidra deep relaxation and the Source of Energy meditation is now repeated in its entirety.

Hari Om Tat Sat

The Clown PoseAs a student on the Weekend retreat you will participate in a living process which gives you the opportunity to discover new dimensions in yourself. The retreat is a process in which all aspects are equally important. Only participate on the retreat if you are prepared to follow the whole retreat.

Everybody is welcome to join the retreat as it is designed for both the beginner and the more advance student.

The Weekend retreat include:

Classical yoga and breathing exercises

We work step by step. By using your body in different yoga exercises and poses, you will rediscover it. You will develop more sensitivity towards your body, alleviate tension, build-up energy and gain well-being. Your breathing reflects your state of mind, whether you are calm, impatient, groggy, nervous, restless, etc. With the breathing exercises you can transform any state and gain contact with your inner surplus energy, the psychic energy.

Deep RelaxationDeep relaxation

Yoga teaches you to find the balance between being active and resting. You will learn how to be more at peace with yourself while being active and more attentive while relaxing. On the course you will learn simple relaxation techniques for use in daily life, and also Yoga Nidra – a thorough, deep going relaxation technique.

Yoga Nidra is among other things a method for exploring the borderline between consciousness and unconsciousness. You will become more aware of – and learn to relax – the different dimensions in your being. By doing this you will rediscover the ability to rest in yourselves. You will also learn how to make a resolution which you can rely on. You discover and stabilise your attention and ability to stay alert, both in actions and while going into deeper contact with your inner life.


meditation in the yoga roomYou will learn two different meditation techniques on the Weekend Retreat: The Source of Energy and Inner Silence.

The Source of Energy meditation cleases and clear up in in the body and mind by using a peculiar breathing technique and concentration on the chakras. Energy stored in tensions and an unclear state of mind are realeased and transformed into a state of resting calm and spaciousness.

Inner Silence meditation begins with a fundamental training of your awareness. You learn to accept disturbances and thoughts. By doing that your mind will calmed down making it possible to be more creative. The essence of Inner Silence meditation is a transforming experience of the silence from where we experience everything else – that of being one with oneself.

Talks, Satsang and Mauna (stillnes)

In the evenings we have classes with talks and Satsang: «Confrontation, accept and change», «Yoga in daily life» are examples of themes. Some evenings we practice Sufi-dance or Kirtan, a kind of singing-meditation.

One or two times we will have Sauna with bathing in the sea.

Karma Yoga

You learn a lot on the course – but not everything takes place in the yoga hall. Your body must be able to transform the energy you acquire from the practices. An important experience in the process is your participation in the tasks around the Course Centre: in the garden; preparing food; dish washing and cleaning or perhaps doing repairs on a house og moving some stones.

Socially speaking, Karma Yoga (as these activities are called) implies that you do things for others, together with others and that you don’t expect to be waited on.

After all, you have not come to a holiday resort, but to a retreat with people who want to work with themselves. Naturally you will want to be better able to deal with the tasks and challenges awaiting you at home. Activity creates stamina and drive.

“When one is active, then one is stable. Stability can only be achieved through action. When happiness is achieved one is active. Someone who cannot find happiness is not active.”
(Chandogya Upanishad).

Many have discovered this secret on our courses.

Without Karma Yoga it would be impossible to run such comprehensive courses. The course offers many paths to reach deeper states. The expected results, however, would not be achieved in a harmonious way without outwardly directed activities and common tasks. When you let go of something and also give something, then you are more able to receive. The energy is transformed; it becomes available to you. Karma Yoga is an activity that balances the whole course and contributes to the increase in your wellbeing.

Karma Yoga is part of the program for 1-1½ hours a day. In addition each person helps 2-4 times (depending on the number of students) cleaning and dishwashing after lunch and dinner.

A course day may look like this:
6.307.00amAwakening yourself, toilet, nose cleansing
7.0007.30amConcentration techniques
7.309.00amPhysical yoga and breathing techniques
9.009.30amBreakfast: Fruit, porridge and tea
9.3010.45amKarma Yoga – practical work
10.4511.30amYoga Nidra deep relaxation
11.3012.15amThe Source of Energy Meditation
12.154.30pmLunch and free time for taking a walk, canoeing, sauna etc
4.305.30pmShort yoga program, breathing exercises etc.
5.306.00pmInner Silence Meditation
8.3010.00pmLectures, meditation, Sufi or Kirtan (mantra-singing)
10.00pmGood night!
The tearchers

Bjarke Jørgensen and Audhild Naustdal.

Practical information

Location of the retreat: Ask Retreat Centre, a beautiful setting by the sea on the island of Askøy, 2 miles north of the capital of Bergen. Accommodation in single or double room in the main Log House, the Log Cabin, the Boathouse, the Alcove or the Sea View Apartment. We will do Yoga and meditation in the Yoga room or in the Pyramide.

Take a look at the images from Ask Retreat Centre in our Gallery >>

Please also read the page regarding Practical Information and how to get here.

Cancelling your booking: Cancellation must be done in writing either per mail or email. When cancelling later than 1 month before the course you will have to pay NOK 625. Later than 14 days NOK 1.000 and later than 1 week before NOK 1.500. If you cancel the booking after the start of the retreat you will have to pay full price. Cancellation due to illness: Attach medical certificate or doctors statement which verifies your illness, and you don’t have to pay for the retreat.

Conditions of Participation

Be prepared to accept the following:

You are required to attend all classes / activities at the scheduled times – willingly come 5 minuttes before the agreed time!

Only eat the food served at the meal. Do not smoke on the school’s premises.If you must smoke, then take a walk alone.

During a retreat you take a break from your usual influences and impressions. You retire for a periode to gain an overview and get some peace to do what you have come for: to work with yourself.

During a retreat you will not read newspapers, watch TV, use your mobile for talking or SMS or recieve visits. Leave your mobile telephone, minicall, CD-player, audio player, clock radio, computer and anything similar at home or turn it off during your stay. Inform your family and friends that it is not possible to contact you during the retreat. If an emergency arise in your family they can contact you through phoning the retreat centre at phone +47 56 15 15 00.

Do not persuade others…

…to come with you on the course, not even your partner, unless they themselves are completely motivated to participate. Come for your own sake.

Come because you want to discover and work with yourself.

Welcome to the retreat!

Weekend Retreat – for the Experienced in yoga and meditation

is only for students which have participated in a Weekend Retreat for beginners, either at Ask Retreat Centre or similar. The Classical Yoga program and breathing exercises are emphercised and the meditations are devoloped with new steps. Karma Yoga, Kirtan and Mauna (stillness) are introduced in theory and practice.

Karma yoga is just like on the beginners Weekend Retreat and in addition there will be Satsang (talk / lecture) about working with one self.

A retreat day may look like this:
6.307.00amAwakening yourself, toilet, nose cleansing
7.007.30amConcentration techniques:

Saturday: Tratak – Sunday: Nada Yoga

7.309.00amThe Classical Yoga program and breathing techniques
9.009.30amBreakfast: Fruit, porridge and tea
9.3010.45amKarma Yoga – practical work
10.4511.30amYoga Nidra deep relaxation
11.3012.15amThe Source of Energy Meditation
12.154.30pmLunch and free time for taking a walk, canoing, sauna etc
4.305.30pmShort yoga program, breathing exercises etc.
5.306.00pmInner Silence Meditation
8.3010.00pmLectures, meditation, Sufi or Kirtan (mantra-singing)
10.00pmGood night!

Mauna (Silence) from Saturday 10:45 a.m. to Sunday 1 p.m.

Inspiration and more reading

On yoga Poses

Not a word about sweat and effort; with yoga it is a question of well-being built on other principles.

Yoga and the finer Energy
Even though the «small wind and tension releasing exercises» is the first programme you meet on our courses, it is not just for beginners, it has also a deeper effect. Pawanmuktasana, as it is also called, is viewed from a knowledge of the vital energy, known as prana in India and Chi in China.

On breathing exercises

Why hold your breath?
The yogic breathing exercises have a thorough and precise effect.

Plenty of oxygen
The doctor was nervous: Is there a lack of oxygen when I do breathing exercises and hold the breath? So he investigated the matter.

Breathe through your nose!
This provides more oxygen to the blood, strengthens the immune system, and is also beneficial for the heart.

An EEG study of the brain during Nadi Shodana
An improved balance in the brain makes you clear, optimistic and extrovert.

About Neti, Cleansing of the Nose

Read more about Neti Nose Cleansing


On Deep Relaxation

Meditative deep relaxation
A short introduction to Yoga Nidra.

Pictures of the brains’s activity during Yoga Nidra
A new chapter in research on meditation, it was called, when the scientists published pictures of yoga teachers doing Yoga Nidra. The research was done with one of modern medicine’s most advanced instruments – the PET scanner at The State University Hospital in Copenhagen.

Tantra and Yoga Nidra
Swami Janakananda writes for the first time about the knowledge and methods in Tantra which lie behind Tantric rituals and which make Yoga Nidra so uniquely effective and deep – about Nyasa, Chakras, consciousness and the resolution in Yoga Nidra.

What on earth do they use it for
People’s very different experiences with Yoga Nidra…


On meditation and relaxation

The Twilight Hour
Did we have a living meditation tradition in the North? Did grandmother meditate? Maybe, without knowing it was meditation – she called it something else.


On Inner Silence Meditation

Harmony between the experiencer and the experienced
An article about the Tantric meditation Antar Mauna (Inner Silence) – and its ancestors and cousins. A pearl of a meditation – the most basic and advanced at the same time. It opens with methods that make you independent in relation to influences – inner as well as outer.

On the ability to experience
«Say the troll’s name, and it disappears», goes the old fairy tale. The teacher’s foremost task is to awaken the student into being able to experience – perhaps the most releasing and curative ability we possess.

On The Source of Energy Meditation

The Source of Energy Meditation
Using meditation over a longer period of time can have an enduring beneficial effect on your brain activity. One who meditates regularly experiences a lasting relaxing effect in daily life.

Psychic Energy
Energy is more than a discovery in our technical age. «Prana», «Ki», «Mana» – the psycic energy has been known through all times. Now it is being discovered by us.

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Weekend Retreats for Beginners 2017-18:


Just click the Quickview button for direct enrollment or click the image above and you go to the more detailed enrolment page. We accept secure payment with VISA and MASTER credit card. After enrolling we will email you a confirmation with further information on how to get here by car or bus from Bergen.

Times: The Extended Weekend Retreat starts Thursday evening at 6.30 pm. and ends Sunday at 1 pm. The retreat is intensive – but you still have time to enjoy the countryside, go for a walk, reading, etc.

Bring with you: Comfortable loose clothes for yoga, bedclothes, water proof and solid footwear.

Course fee

The Long Weekend costs NOK 4.320. This includes teaching, board (vegetarian food) & lodging. Single room can be booked at an additional cost of NOK 330 per night. As there is a limited number (and they get booked early) please contact us per email for further information.

Ask Retreat Centre

ASK Retreat Centre is situated at Ask, approx. 9 km. north of Kleppestø, on the east side of Askøy, approximately 25 km north of Bergen and 35 km north of the international airport, Flesland.



The Retreat Centre is situated undisturbed by the sea, with a great view towards Bergen. Fine possibilities for recreation and walking in the surrounding countryside.


Ask Retreat Centre
Floridavegen 81
N-5307 Ask, Norway
+47 56 15 15 00