Om & Flow Yoga

Om & Flow Yoga is a yoga school and retreat company offering yoga retreats, silent meditation retreats and Yoga Alliance-registered yoga teacher trainings in Costa Rica, Colombia, Spain, Japan, Italy and French Polynesia. It was founded by Marta Diaz and is known for small-group retreats built around yoga, mindfulness and time in nature, and for 200-hour and 300-hour teacher trainings.

Om & Flow Yoga was founded in 2017 as a yoga school and has grown into a company focused on immersive silent retreats. Marta Diaz is a Yoga Alliance E-RYT 500 teacher, Yoga Nidra facilitator, Reiki master and sound therapist. Originally from Estonia, she has taught since 2017 and has lived and practised in Japan, Thailand and Latin America. She is now based in Costa Rica. Her most influential mentor, Bettina Kahlert, was a student of B.K.S. Iyengar and Pattabhi Jois, and the teacher trainings draw on that lineage. Before she taught yoga, Marta was a well-established fibre artist who wrote crochet and knitting patterns. Those patterns are still popular on Ravelry, and she keeps a YouTube channel with video tutorials for some of them.

The silent mindfulness meditation and yoga retreats last five days and four nights. Each day follows a gentle rhythm of meditation, gentle yoga, Yoga Nidra and mindfulness, with time between sessions to rest. Complementary practices include Reiki, sound healing with Tibetan singing bowls, and EFT tapping, which guests learn and can keep using at home. These retreats run in places such as Jacó in Costa Rica, Sasaima in Colombia, Moorea in French Polynesia, Fuerteventura in Spain and Ishigaki in Japan. Other retreats include a Waves & Wellness surf retreat in Jacó and a Crafty Sicilian Fibre Arts & Wellness Retreat in Sicily, co-hosted with Maarja Ojassalu, a specialist in Estonian Haapsalu shawl knitting. In the Colombian Amazon, the Energy-Balancing Wellness & Transformation Retreat combines yoga, pranayama, meditation, Yoga Nidra, guided jungle hikes, river cruises, sound healing and a cacao ceremony. An optional ayahuasca ceremony is led by an indigenous shaman. Corporate retreats and on-site sessions for teams are tailored to each group.

The Yoga Alliance-registered 200-hour and 300-hour teacher trainings are held in Colombia and Spain. One graduate described 26 days at Finca el Rosario, a rustic red-and-white house among green hills near the village of Sasaima in the Colombian Andes. Days began with meditation and a 90-minute yoga practice. Morning classes covered yogic philosophy, anatomy, yoga lifestyle and nutrition, ethics and mantras, and afternoons were asana labs where students practised teaching one another. Meals were vegetarian, Sundays were days off, and the training included Reiki Level One and a traditional temazcal.

The settings are chosen with care. The Jacó retreat holds its morning practice on a treehouse deck above the forest canopy, and the Amazon retreat sits beside the Amazon River in Amazonas, Colombia. The Ishigaki retreat takes place in a private traditional villa between turquoise water and subtropical forest.

The retreats welcome practitioners of all levels, including first-time silent retreat guests, and the corporate sessions suit complete beginners as well as daily practitioners. Marta teaches in a warm, grounded and accessible way. Guests describe leaving calmer, clearer and more connected to themselves, with practical tools such as meditation techniques, breathwork and journaling prompts. Teacher training students leave with knowledge of yoga and the confidence to teach it.