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5 Days Long Weekend SUP and Yoga Retreat in Panama

SUP and Yoga Retreat Panama

Beginner difficulty
Instruction in English

This retreat is designed for individuals who are looking for a tropical adventure that combines stand up paddle board touring, ethno and cultural tourism, and hiking with daily yoga classes. What you can expect from this retreat is a long weekend at a healthy retreat, exploring the astonishing wealth of biodiversity that Panama has to offer, bridging connections, and experiencing personal transformation.

Meet the instructors

Ayesha & Sean
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  • Daily yoga classes
  • SUP introduction course
  • SUP or boat excursion, hiking trip, and visit to local market and village
  • Daily delicious breakfast and dinner
  • Transportation for all excursions
  • 4 nights’ accommodation
  • Airport transfers

Skill level

  • Beginner


5 days with instruction in English
Spoken languages: English
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Nestled among the trees, each of the seven bungalows at Istmo Yoga and Adventure Retreat blend seamlessly into the natural backdrop of the jungle that surrounds the property. Each bungalow features balconies with seating and hammocks, pillow-top orthopedic mattresses, air-conditioning, ceiling fans, mini-refrigerators with complementary drinking water, luxurious linens, and private bathrooms with hot water showers.

The property has free Wi-Fi in a central gazebo with hammocks, a living room with air-conditioning, a walking meditation labyrinth, a roofed 80 square meters yoga studio, and an outdoor restaurant. You will be just a five minute walk from the beautiful Playa Grande beach, and have the sounds of the forest lulling you to sleep.

Double room

A delightful oasis of comfort and tranquility truly unwind when you enter this stand-alone air-conditioned bungalow that blends seamlessly into the natural backdrop of the jungle that surrounds the property.

The double room comes equipped with two full-sized beds, outfitted with pillow-top orthopedic mattresses and luxurious linens for your ultimate comfort. Each bungalow features balconies with seating and hammocks, air-conditioning, ceiling fans, mini-refrigerators with complementary drinking water, and private bathrooms with hot water showers. Stay connected with free wireless in the centrally located hammock gazebo.

Quad room

Quad room is a spacious and inviting air-conditioned bungalow with plenty of comforts and amenities. Unwind in this soothing oasis, nestled amongst trees offering a seamless natural backdrop. With two bunk beds, each offering a full bed below and twin bed on top, both outfitted with pillow-top orthopedic mattresses and luxurious linens, there's room for the whole family or group in these stunning accommodations.

Each bungalow features balconies with seating and hammocks, air-conditioning, ceiling fans, mini-refrigerators with complementary drinking water, and private bathrooms with hot water showers. Stay connected with free wireless in the centrally located hammock gazebo.


Day 1 - Thursday

  • 11:00 Arrival at the airport and transfer to the retreat center (available until 15:00)
  • 16:30 Arrival to Istmo and free time
  • 17:30 Yoga
  • 19:00 Dinner and introduction

Day 2 - Friday

  • 07:00 Breakfast
  • 08:00 Stand up paddle board yoga at San Carlos mountain lagoons and optional hike
  • 12:00 Drive and box lunch
  • 15:00 Free time to do optional activities
  • 17:30 Evening yoga session
  • 19:00 Dinner

Day 3 - Saturday

  • 07:00 Breakfast
  • 08:00 Cloud forest hike (El Gaital, El Valle) and visit to El Valle market
  • 12:00 Lunch in El Valle
  • 14:00 Free time to do optional activities
  • 17:30 Evening yoga session
  • 19:00 Dinner

Day 4 - Sunday

  • 07:00 Breakfast
  • 08:00 Paddle board to the Embra indigenous village (lunch included)
  • 15:00 Drive back
  • 18:00 Evening Restorative yoga session
  • 19:00 Dinner

Day 5 - Monday

  • 08:00 Morning yoga
  • 09:00 Breakfast
  • 10:00 Pack
  • 10:30 Departure

Included excursions

Ethno cultura-tourism

This retreat includes a visit to an Embera indigeous village. You will have the choice to take a traditional cayuco to the village, or SUP there yourself.


This retreat includes a hiking trip through a cloud forest.

Stand up paddle board (SUP)

This retreat includes an SUP introduction course on the mountain lagoon.


Ayesha Davis
Ayesha was born in Bombay, India, and moved to the United States at the age of 13. Her love for travel and adventure led her to Panama. Yoga has been part of her life for over 25 years. She received her yoga teacher training in 2010, in traditional Hatha yoga at the Parmath Niketan Ashram in Rishikesh, India and has been teaching since. Her yoga classes are gentle, but invigorating and are designed specifically for beginner and intermediate students. Through breath, movement, and alignment, she works with the students to bring consciousness into their bodies, mind, and spirit.
Sean Davis
Sean was born and raised in Galveston, Texas on the Gulf Coast. He spent his life he has living close to the ocean and feels a special connection with it. He has traveled extensively around the world and has lived in Chile, Colombia, and Panama. For the past seven years, he has been a SUP practitioner and instructor, leading tours around the waterways of Panama. He attended cooking school in New Orleans, Louisiana. Additionally, he is also a former beach lifeguard and an emergency medical technician.


Istmo Yoga and Adventure Retreat is a boutique hotel and a retreat center. Located two hours away from Panama city, it is a slice of paradise situated in the jungle and a few steps away from a secluded beach - perfect for a healthy and quiet retreat. Its central location allows guests to discover various tropical ecosystems without traveling too far.

Nearby places

  • Panama city - 2 hours



  • Boating
  • Hiking
  • Massage
  • Stand up paddle boarding
  • Swimming


  • Air-conditioned rooms
  • Balcony
  • Beach
  • Dining area
  • Hammock
  • Labyrinth
  • Yoga studio


  • Free Wi-Fi
  • Local market
  • Room cleaning


The price of this retreat includes daily breakfast and dinner. Istmo's menu has been lovingly crafted by owner and chef Sean Davis, a graduate of a prominent cooking school in New Orleans, Louisiana. You will be offered a tropical fusion cuisine that blends influences from Latin America, Caribbean, India, Middle East, the Mediterranean, North Africa, the Far East, South East Asia, Cajun, Southern US, and the Pacific Rim Islands.

The meals are grown organically and supplemented by what they can purchase locally. Istmo make every effort to maintain a light carbon footprint and support local farmers and fisherman. Most of the meals are vegetarian or fish and seafood based meals. However, Istmo can easily accommodate guests who are gluten free, vegan, or require substitutions because of food allergies.

Things to do (optional)

Besides the full itinerary of this vacation, you can spend your free time on the beautiful beach, lying on the black and white sand, swimming in the waves, taking long walks, or touring on a SUP board. You can also rest on the hammocks with a book, get a massage, sip on a smoothie, or soak in the nature and warmth that surrounds you!

Community service activities

There are many ways to give back. You can talk to Istmo about incorporating a community service activity into your retreat.

Drum circles

Drum circles are available on special request for your group.

Cooking classes

On special request from former guests, chef and owner Sean Davis can guide your group through some of the most requested Istmo recipes.

Other activities

  • Bird watching tours
  • Butterfly farm visit
  • Hand percussion classes
  • Indigenous village visit
  • Marine turtle nesting or hatching observation
  • Massage
  • Mountain hikes
  • Panama canal visit
  • River rafting
  • Salsa dance classes
  • Spanish lessons
  • Surfing
  • Waterfall zip line
  • Whale watching

Spa treatments

You can book a massage on site, with a reservation, for an extra cost.

What's included

  • 4 nights’ accommodations
  • Daily breakfast and dinner
  • Daily housekeeping
  • Daily yoga classes
  • Free Wi-Fi internet
  • Fresh drinking water
  • Hiking trip in the Cloud Forest and visit to a local market
  • SUP excursion and visit to an Embera indigenous village
  • SUP gear
  • SUP introduction course
  • Taxes
  • Transfer from and to Tocumen International Airport (PTY)
  • Transportation for all excursions

What's not included

  • Additional excursions
  • Airfare
  • Alcohol
  • Daily lunch
  • Gratuities
  • Personal expenses
  • Spa and massage treatments
  • Travel insurance

How to get there

Arrival by airplane

Please book your flight to arrive at Tocumen International Airport (PTY). Transfer from and to the airport is included. Istmo Yoga and Adventure Retreat will pick you up from the airport.

Arrival by bus

From the airport, take a taxi to the Albrook Bus Terminal. From the Albrook Terminal, you can take a bus to Anton or Penenome (they leave every 15 minutes), and tell the bus driver you want to get off at Las Uvas where the turn-off to El Valle is located. There is a big Delta Gas Station there.

This will be a one hour 45 minute bus ride. From the bus stop you can cross the Inter American highway using the pedestrian over-pass and make a right (away from Panama City) on the shoulder of the Inter American highway towards the entrance to Playa Grande.

Turn into the entrance to Playa Grande - it will be your first left – and walk down the street (staying to your left at the fork in the road) for around 15 minutes. The entrance to the property will be to your left, in-between two small speed bumps on the road. A sign that says “Istmo” will be on the far fence of the entrance.

Arrival by taxi

You can take a taxi from the airport to the Albrook Terminal for around 50 USD. From the Albrook Terminal, take a bus to Chame or Anton to Coronado for around 4 USD. Buses leave every 15 minutes. From Coronado, take a taxi to Istmo for around 10 USD.

Cancellation Policy

  • The deposit is fully refundable if the booking is cancelled up to 2 days before the arrival date.
  • The rest of the payment should be paid on arrival.
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