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Women's Appalachian Trail Yoga Hike

The Roan Highlands in Tennessee and North Carolina

June 13 - 16, 2024

Women's Appalachian Trail Yoga Hike
June 13 - 16, 2024
The Roan Highlands in Tennessee and North Carolina
Limit 10 participants

Registration Fee: $410.00/person. Paid online.

WORKSHOP FULL. Join the waiting list.

Want to be added the waiting list?

Send us an email with your first name, last name, phone number and trip name to and we will add you to the waiting list. We can and do cancellations.

Namaste in Nature on the Appalachian Trail

Overview: This is a four-day, three-night, Appalachian Trail hiking adventure with yoga for ladies in the beautiful Roan Highlands of Tennessee and North Carolina.

Your days will be spent hiking on the Appalachian Trail and doing yoga. Your evenings will be spent in the comforts of an Appalachian Trail hiker hostel complete with beds, flush toilets, and hot showers.

Enjoy the blooming of the Catawba rhododendrons and flame azalea on the open balds of the Roan Highlands. Immerse yourself in the hiking culture of the Appalachian Trail as you get exercise, unwind, enjoy nature, and make new friends.

The Schedule



Arrival - Our home base and lodging for the next three nights is the Mountain Harbour Hiker Hostel in the town of Roan Mountain, Tennessee.

Mountain Harbour Hostel Web Site

Google Map Link To Mountain Harbour Hostel

2:00 pm

"Early Bird" Hike - 4 Miles, Moderate

Stretch your legs with a hike on the Appalachian Trail in the Pond Mountain Wilderness through the beautiful Laurel Fork Gorge and a visit to the scenic Laurel Falls.

Our route will take us along the picturesque Laurel Creek, lined with rhododendrons and mountain laurel, and past a backcountry shelter used by Appalachian Trail hikers.

This is a one-way hike, and participants will assist in shuttling from one end to the other.

Women attending this hike should arrive early and be ready to depart the Laurel Falls Trailhead promptly at 2:00 pm. Like the title says, this is for early birds so don't be late.

This hike has 190 feet of ascent and 840 feet of descent.

6:30 pm

Introductions, Weekend Overview, and Stretching - Meet your fellow adventurers, get aquainted, and do some light stretching.


8:00 am

Breakfast - Enjoy a hearty all-you-can-eat breakfast served by Mountain Harbour. Their legendary breakfast is famous from Georgia to Maine. You won't leave this breakfast table hungry.

9:00 am

Yoga Hike - 10 Miles, Strenuous

Our shuttle driver will take us to the world-famous rhododendron gardens on the summit of Roan Mountain where peak blooming is in mid-June.

Our route goes through a spruce and fir forest to the highest shelter on the entire Appalachian Trail. Along the way, we will stop for yoga and stretching sessions.

Next up are the open, grassy balds of the spectacular Roan Highlands. On a clear day, the highlands offer outstanding 360-degree panoramic views. Flame azalea and Gray's lily are often found blooming.

This hike has 1,100 feet of ascent and 2,800 feet of descent. Pack a lunch.

4:00 pm

Wine & Cheese Reception - Unwind and enjoy some wine and cheese in the comfort of the hostel after a long day of hiking.


Dinner - On your own. Remain at the hostel and get dinner from the food truck, or venture into town to one of the several restaurants.

7:00 pm

Evening Yoga/Stretching - Soothe the mind and body with some gentle yoga and stretching.


8:00 am

Breakfast - Once again, enjoy a hearty all-you-can-eat breakfast served by Mountain Harbour. By now, you'll know why their breakfast is legendary and famous from Georgia to Maine.

9:00 am

Yoga Hike - 11 Miles, Strenuous

It's back to the Appalachian Trail to the Roan Highlands where we left off yesterday. Our trek begins with the long, and sometimes steep, climb up to the summit of Little Hump Mountain.

You'll be rewarded as our route takes us back into the open, grassy balds where we'll stop for yoga and stretching sessions.

Next is Hump Mountain, a domineering peak with panoramic views. Hump Mountain, the northern pillar of the Roan Highlands, straddes the TN-NC border. On a clear day, you can see Mount Rogers in Virginia.

Then we begin a long descent on the Appalachain Trail back into the forest, past Doll Flats, a scenic camping area, to Highway 19-E, where it is a short hike back to the hostel.

This hike has 1,800 feet of ascent and 3,400 feet of descent. Pack a lunch.

5:00 pm

Pizza Dinner - Indulge in wood-fired pizza made with hand-tossed, homemade crust from nationally recognized Smoky Mountain Bakers.

7:00 pm

Evening Yoga/Stretching - Soothe the mind and body with some gentle yoga and stretching.

8:00 pm

Closing, Reflections and Roses & Thorns - We will reflect on the events of the weekend and ask for your feedback on what you liked best (roses) and what could have been better (thorns).



Departure & Breakfast - Depart when you wish. Breakfast is on your own.

10:00 am

Hostel Check Out


The entire second story of the hiker hostel is reserved for our event. Eight beds are arranged in a cozy, community-oriented room. Four of these are located in the loft, requiring the use of ladder steps. Two beds are located in a semi-private setting.

The hostel has two full bathrooms (a sink, flush toilet, and shower) that are shared with hikers who are camping. Towels are provided. Wifi available. Laundry is available for a fee. Ample parking is available a short distance away.

Beds are assigned in the order of registrations received. The first two registrants will be assigned beds in the semi-private setting; the next four registrants will be assigned beds on the main level; and the remaining four registrants will be assigned loft beds. Switching beds is fine upon mutual agreement.

Want a lodging upgrade? Mountain Harbour offers rooms in their Bed & Breakfast house. Mountain Harbour B&B Rooms You are responsible for reserving and paying for any rooms in the B&B.

What Is Included?

Your registration fee includes:

  • Four days, three nights lodging for one person in a shared hiker hostel
  • Three guided hikes on the Applachian Trail
  • Daily yoga and stretching sessions
  • Shuttles to/from the trail on Friday and Saturday as needed
  • Breakfast on Friday and Saturday
  • Friday wine & cheese afternoon reception
  • Saturday pizza dinner
  • Yoga mat that you keep
  • And More!
Meals We Provide: Unfortunately, we cannot accommodate vegan, gluten free, dairy free, sugar free or allergy specific meals.

What Is Not Included?

  • Transportation, except as noted above
  • Thursday meals, lunches, Saturday dinner
  • Snacks & drinks
  • Optional guide gratuities

The Roan Highlands are one of the most beautiful places on the southern Appalachian Trail. Roan Mountain is a true gem of the southern Appalachian Mountains. Whether hiking the grassy balds or strolling through gardens of tree-sized catawba rhododendrons, this place has a special feeling. The air is thin here, and the climate feels like Canada. The wind-swept forest of spruce and fir lives like an island floating above the mixed hardwood forest below. While the highest parts of the mountain have a dark, mossy forest, much of the highlands are lacking trees. The Appalachian balds of the Roan Highlands are meadows in the sky. Roan Mountain is the highest point in the area, peaking out at around 6,300 feet. The Tennessee-North Carolina state line runs across Roan Mountain.

Your Guides

Sarah Mayher. Sarah loves camping, hiking, kayaking, and backpacking. A few of her favorite adventures include backpacking the Grand Canyon and Laurel Highlands Trail in Pennsylvannia, hiking the Presidential Traverse in New Hampshire and Appalachian Trail Triple Crown in Virginia, and summiting Mount Elbert in Colorado and Katahdin in Maine. She is a world traveler and has travled to places such as Patagonia, China, and Greece. Sarah stays fit by taking Orangetheory classes, lifting weights, and practicing yoga. She completed a 200-hour Yoga Teacher Certification program and is certified in Wilderness First Aid and CPR. She comes from a family of hikers and is known for planning "vacations" that require her friends and family to wake up well before dawn to hike 15 or more miles. Sarah's heart is somewhere adventuring even when she is behind the desk at her regular 9-5 job. She inspires others to embrace challenges and Type-2 fun. (Type-2 Fun: fun in retrospect, but not while it's happening.)

Andy "Captain Blue" Niekamp. Andy Niekamp is the Chief Adventure Officer for Outdoor Adventure Connection, which specializes in backcountry adventures. Andy has backpacked over 20,000 miles including five end to end hikes of the Appalachian Trail and thru hikes of the Buckeye Trail, Ohio To Erie Trail, Florida Trail, Arizona Trail, Camino de Santiago, Sheltowee Trace, Long Trail, Ozark Highlands Trail, Colorado Trail, Superior Hiking Trail, John Muir Trail and the Bartram Trail. Andy is founder and leader of the Dayton Hikers group, the largest outdoor recreation group in Dayton, Ohio, and a Leave No Trace Master Educator. Andy Niekamp grew up and lives in Dayton and has a passion for long distance hiking which he shares with others. Andy brings his wealth of backpacking experience and his passion for hiking to this program. He has two rules for his backpacking trips. Number 1: Be safe. Number 2: Have fun!


Physical Challenge: A good to an above-average level of physical fitness is a requirement to enjoy this event. All activities should be considered vigorous by this CDC Scale.

You are responsible for determining if you are in a condition fit to participate. If you have any doubts, you should consult your doctor. People with an unhealthy BMI might find these activities too strenuous.

Meals We Provide: Unfortunately, we cannot accommodate vegan, gluten free, dairy free, sugar free or allergy specific meals.

Cancellation & Refund Policy: Online payment fees are non-refundable.

Cancel on or before May 1, 2024 and your registration fee is 75% refundable.

Cancel on or after May 2, 2024 and no refunds are offered.

Your registration fee is 100% refundable if this event is canceled or rescheduled.

Notes: Minimum age is 18. No pets are permitted. All of our trips are non-smoking. A recommended packing list, meeting location and trip details will be sent via email to registered participants.

IMPORTANT - READ THIS! The weather on Roan Mountain is highly changeable. Severe weather can be encountered on any day of the year. Cold temperatures, thunderstorms, hail, lightning, high winds, fog, and low visibility can occur in June. Hiking in the Roan Mountains is challenging. Our route includes long, prolonged climbs that are steep at times. The Appalachian Trail, which ascends and descends the summits of the Roan Highlands, often goes straight up and down the mountain without switchbacks. This hike should be considered strenuous, as the trails can be rugged, rocky, and muddy. This, combined with ever-changing weather conditions, makes this a challenging hike that should only be attempted by people in good physical condition. In the event of inclement weather, the guides reserve the right to change or modify any hike, including switching to an alternate location on the Appalachian Trail.

Here Is What They Say This About Appalachian Trail Trips:

I can't think of a change I would make! Andy made the trip fun, informative and carefree. When things grew challenging I was blown away by his cool , intelligent , reassuring and rapid response. He is so knowledgeable and approachable.Carolyn H.

Andy was a fantastic guide! He was able to provide and support with a nice gradual release. His workshops were informative and gave us valuable details about backpacking on the AT.Heather G.

Our guides were the best! Seriously, their experience, knowledge, patience, advice was outstanding.Name Withheld

I liked the option of hiking at our own pace on Sunday morning, not being in a hurry to get to the hostel. Everything was perfect. Thank you so much!Margie H.

I would not change a thing. Andy is very patient and a great teacher. I learned much on this hike.Michele D.

This is my SECOND trip and this time, conditions were extremely challenging with so much rain!! But, I learned a whole lot about how to backpack in less than stellar conditions!! That's a great thing!!! Gina B.

Would not recommend changing anything - had a great time !! Thank you Andy.Sharon J.

Every detail of the hike was well planned. The information provided beforehand was very useful and Andy's guidance during the hike enabled us all to have a great experience. I enjoyed the challenge. It was an amazing experience!Bill K.

The entire experience could not have been better. I will cherish the memory of our laughs and the breathtaking views for years to come.Matt P.

What I liked best was all of the knowledge and experience Andy shared. I learned so much and had an absolutely memorable adventure.Leigh L.

Operated on the Pisgah National Forest under a special use permit. Non-Discrimination Statement.

I loved the whole experience and can't wait to go on more trips to continue to expand my knowledge.Margy R.