This is where you will have all of your on-site meals. There is also a bar at Sensei that serves a smaller, more casual menu, though the dishes still come out of the Nobu kitchen.

Guests can enjoy Japanese fusion cuisine from one of the world’s most acclaimed sushi chefs. The dishes are light, healthy and elegant. I recommend the sashimi dishes, salads and soups. There is also an impressive tea menu, which I enjoyed nightly, as Lānaʻi can get cool in the evenings, especially during the fall and winter months.

Practicing with an expert teacher one-on-one is an excellent way to find the blind spots in your practice. I've practiced yoga for 15 years and this was one of the most enlightening and helpful consultations I had at Sense. You can start with a simple sequence, led by the teacher, and they can point out things you can work on, or you can tell the instructor what you are working on and have them help. I never practice asana in front of a mirror or video myself, so I was unaware of parts of my body I was either overcompensating for or that get out of alignment as I move. My instructor got super granular with each posture, so I could feel how it is done when done right. My practice hasn't been the same since and I continue to get stronger.

Another cool thing about Sensei is that all of the experts and teachers you work with during your time take notes during your session and share them with the next teacher, so that they already know what you are working on and/or injuries you may have, so they can customize your session accordingly. This way, you don't have to repeat yourself over and over to each person you meet with during the week.

2 p.m. - Functional Fascia

This class will teach you how to relieve tightness in your muscles with self-massage techniques that include foam rolling and myofascial release balls. Afterward, your instructor will send you videos on everything you learned so you can do it at home. The resort also gives you a myofacial release ball in your room that you can take home. I have found this modality to be key for recovering after strength training or other strenuous activity or long bouts of sitting.

For this experience, a shuttle will pick you up from Sensei and take you to The Four Seasons Resort Lānaʻi — Sensei's sister resort on the ocean. Here, you will hop on a luxury catamaran for a sunset cruise along the coast.

6:30 p.m. - Dinner at Osteria Mozza

While you are at the beachfront Four Seasons Resort, I recommend having dinner at Nancy Silverton's Osteria Mozza. The acclaimed Italian restaurant opened last year and serves many of the islands homegrown ingredients, such as Sensei Farms lettuces and Lānaʻi Grown Farm eggs. You'll also find locally-caught seafood on the menu, house-made pasta, pizza cooked in a wood-fire oven and delectable salads.

Lānaʻi Adventure Park is conveniently located next door to Sensei Lānaʻi. You can come here for zip-lining or the two-story Adventure Tower with more than 70 obstacles designed to test your strength and endurance. I recommend the park’s e-bike tour, since it not only gives you a good workout but also a guided tour of part of the island you cannot reach by car at the same time.

After your bike ride, your physical exertion for the day is done. The rest of your day is for pure rejuvenation. The spa is a huge highlight of Sensei, as each service comes with extra time in your own private 1000-square-foot spa hale. Each hale includes a sauna, steam room, hinoki furo (wooden Japanese bathtub), outdoor onsen and a relaxing place to sit and enjoy tea and a healthy snack that has been prepared for you. After your spa treatment, you can spend an hour enjoying the space any way you like.

3:30 p.m. - Sound Bath

As if you weren’t already relaxed from your time at the spa hale, you’ll meet in the yoga pavilion for an activity that will take you even deeper. Here, a yoga instructor plays various instruments to guide you through a relaxing meditation while you lie on your back. The sound journey I experienced included gongs, singing bowls, wave drums, guitar and chimes. If you’ve never experienced a sound bath, it’s an otherworldly experience that leads you into a deeply restful state somewhere between being awake and asleep.

Meet one of Sensei’s expert meditation teachers for a seated meditation on one of the property’s wooden decks overlooking the lake. This session will ground you and help you stay focused through the rest of your day. Ideally, it will also inspire a daily meditation practice you can take home with you.

10:30 a.m. - Mindset one-on-one

This consultation feels a bit like a therapy session, but it isn’t. The purpose is to explore the intention you set at the beginning of your Sensei wellness retreat and determine how to attain and maintain the goal you came here to achieve. You’ll identify thought patterns and discuss ways to manage stress and preserve the inner peace you cultivated at Sensei when you return to the “real world.”

Sensei by Nobu. Courtesy of Sensei Lānaʻi, A Four Seasons Resort.

12 p.m. - Enjoy lunch and time to reflect

Take the rest of the afternoon to journal and reflect on your morning and on your experience at Sensei as a whole. What resonated with you most? What will you change when you get home? What are the things you learned this week that you will implement into your daily lifestyle? It's easy to get sucked back into the busyness of life after leaving a retreat. Having a plan enables you to be more intentional about where you will focus your time and attention and when. Sometimes the most lucrative days on retreat are the ones when you just sit and ponder.