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7 Days Tropical Adventure SUP and Yoga Holiday in San Carlos, Panama

Lovely Panama Yoga Retreat

Beginner difficulty
Instruction in English
Breakfast & dinner included
Airport transfer included

Relax and discover the exciting and beautiful country of Panama on this SUP and yoga retreat. Spend a week’s vacation at Istmo Yoga and Adventure Retreat - a beautiful rain-forest boutique hotel with luxurious accommodations steps away from an alluring tropical beach. Add SUP adventures, daily yoga classes, and delicious wholesome meals and you are in for an unforgettable experience!

Meet the instructors

Ayesha & Sean
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  • Daily yoga classes
  • SUP introduction course for beginners
  • Tour to The Panama Canal and Casco Antiguo World Heritage Site
  • SUP excursion to a beautiful mountain lagoon and an exotic mangrove forest
  • 1-night accommodation at the Riande Granada Urban Hotel
  • Transfer from and to the airport
  • 5 nights accommodation
  • Daily delicious meals

Skill level

  • Beginner
  • Intermediate


6 days with instruction in English
Spoken languages: Spanish, English
Airport transfer included: Tocumen International Airport
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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 lull you to sleep.


Who is this adventure retreat for?

This retreat is designed for yoga practitioners and stand-up-paddleboarders who are at a beginner to intermediate level and it includes some intermediate level hikes in the cloud forest. The paddling is all done on flat water, in picturesque locations and usually has a duration of one to one and a half hours. For this retreat, you will not paddle in the open ocean or in areas where there are waves.

This holiday is recommended for individuals that are fit and enjoy outdoor activities. It is hot in Panama so plan on sweating. The main hike you do is mostly shaded and uphill and crisscrosses a stream with several waterfalls. As it rains often in Panama, some parts of the trail can be a bit slippery. The peak can be reached in roughly an hour at a moderate pace. You will return on the same path you took up.

If you are a super athlete or advanced paddleboarder, there will be opportunities to continue on your own or at your own pace, but know that you will be part of a group that is mainly beginner to intermediate paddlers and hikers.

Yoga classes

You will enjoy a daily yoga session which will help to calm and focus your mind, strengthen and tone your muscles, leaving you feeling peaceful and strong. The expert instructors will adapt all of the sessions and lessons to suit your ability and experience and you will be provided with a daily breakfast and dinner to fuel your action-packed days.

The Hatha yoga classes are taught at a beginner to intermediate level. They are designed to help you reconnect with your breath and stay present amidst the activities and new experiences of your vacation. The hour-long daily classes include warm-up exercises, sun salutations, an asana practice, and deep relaxation. Prepare to gently explore both your inner and outer bodies in a safe environment.

A hassle-free and safe environment are provided in order for you to explore the diversity of Panama, the beaches, mountains, mangroves, cloud-forest, rivers, indigenous villages, small towns, and the big city. This is an active, but relaxed vacation, that is perfect for adventure seekers of all ages and backgrounds.

On this exciting retreat, you will get to explore some off the beaten track hidden gems of Panama. Glide around a tropical mountain lagoon on your stand up paddleboard, paddle through an exotic mangrove forest, hike through a cloud forest on the slopes of an extinct volcano, visit a colorful and vibrant local market, take a tour to an indigenous Embera village full of grass huts and learn about their traditions and culture.

Round it off by spending time on the secluded and pristine local beach, Playa Grande, which is just a five-minute walk away from your captivating retreat center, nestled in the rainforest.

The owners of ISTMO Yoga and Adventure Retreat will accompany you on this getaway, making sure you feel at home and are comfortable through your time here. You will leave feeling inspired, reconnected with nature, and reconnect with yourself and your potential.

There is some travel time for different excursions that are included in this amazing retreat-adventure. The travel times ranges from 30 minutes to one hour and 45 minutes. During this time, you will connect with fellow retreat participants and enjoy the views and diversity of the country.



  • 07:00 Breakfast
  • 09:00 City tour including Panama Canal
  • 13:30 Lunch in the city (not included) and pack up
  • 14:30 Transfer to Istmo Yoga and Adventure Retreat
  • 17:30 Evening yoga session at Istmo
  • 19:00 Dinner and introductions


  • 08:00 Breakfast
  • 09:00 SUP yoga at San Carlos mountain lagoons and an optional hike
  • 12:00 Drive lunch out (lunch not included)
  • 17:30 Evening yoga session
  • 19:00 Dinner


  • 08:00 Yoga session
  • 09:00 Breakfast
  • 08:00 SUP yoga at mangrove site and paddle through the mangroves
  • 12:00 Drive and lunch in Coronado or Chame (lunch not included)
  • 13:30 Standup paddleboard yoga at mangrove site and paddle through the mangroves
  • 19:00 Dinner


  • 08:00 Breakfast
  • 09:00 Cloud forest hike (El Gaital, El Valle) and visit to the El Valle market
  • 12:00 Lunch at El Valle market (not included)
  • 17:30 Evening yoga session
  • 19:00 Dinner


  • 07:30 Breakfast
  • 08:30 SUP to the Embera indigenous village and lunch at Embera village (inclusive)
  • 15:00 Drive back and stop for a snack (not included)
  • 18:00 Evening Restorative yoga session
  • 19:00 Dinner


  • 08:00 Morning yoga
  • 09:00 Breakfast
  • 10:30 Depart for airport or city

Included excursions

  • Launching point for Embera Indigenous Village
  • Mangroves SUP excursion
  • Mountain lagoon SUP excursion
  • Night at Riande Granada Urban Hotel in the Cangrejo district, a pedestrian-friendly area full of restaurants, bars, and coffee shops
  • Panama City tour
  • Volcano hike


Ayesha Davis

Sean Davis


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 you to discover various tropical ecosystems without traveling too far. The retreat center has modern amenities and it is close to different hospitals, while you are still in a secluded retreat center surrounded by pristine nature.

Nearby places

  • Launching point for Embera Indigenous Village - 1 hour and 45 minutes
  • Mangroves - 45 minutes
  • Mountain lagoon - 45 minutes
  • Panama City - 2 hours
  • Playa Grande - 5 minutes
  • Volcano - 40 minutes



  • Massage


Breakfast and dinner are included in the retreat package. Lunches out will be at your expense. Istmo Yoga and Adventure Retreat will select local restaurants that can cater to different dietary needs.

Istmo's menu has been lovingly crafted by owner and chef, Sean Davis, a graduate of a prominent cooking school in New Orleans, Louisiana. They offer 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.

Their meals are grown organically and supplemented by what they can purchase locally. They 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, they can easily accommodate guests who are glute-free, vegan, or require substitutions because of food allergies.

The following meals are included:

  • Breakfast
  • Dinner

The following dietary requirement(s) are served and/or catered for:

  • Vegetarian
  • Lacto-ovo Vegetarian
  • Vegan
  • Gluten Free
  • Organic
  • Pescatarian
  • Seafood
  • Lactose Free
  • Whole food
  • Yogic
  • Ayurvedic
If you have special dietary requirements it's a good idea to communicate it to the organiser when making a reservation

Things to do (optional)

The retreat includes plenty of activities and its itinerary is full. If you plan on staying longer or arriving early for this retreat, 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 so many ways to give back. Speak to the organizers about incorporating a community service activity into your retreat.

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.

Drum circles

Drum circles are available on special request for your group.

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
  • Take a taxi service to Panama City
  • Waterfall zip line
  • Whale watching

What's included

  • Daily yoga classes (except on Sunday)
  • A SUP introduction course on the mountain lagoon
  • Hiking trip in the cloud forest and a visit to a local market
  • Panama City tour including Panama Canal
  • SUP excursion to a mountain lagoon and mangrove site
  • Visit to an Embera indigenous village
  • Daily gourmet dinner (except on Sunday)
  • Daily healthy breakfast
  • Airport pick-up on Sunday
  • Airport transfer for flights leaving after 1:00 p.m. on Saturday
  • Transfer to Istmo Yoga and Adventure Retreat
  • Transportation for all excursions
  • All SUP gear
  • 1 night accommodation at Riande Granada Urban Hotel
  • 5 nights accommodation
  • Daily housekeeping
  • Free Wi-Fi
  • Fresh drinking water throughout the day
  • Taxes

What's not included

  • Airfare
  • Daily lunch
  • Drinks
  • Extra activities
  • First-night dinner
  • Spa and massage treatments
  • Tips

How to get there

Recommended Airports

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. Transfer from and to this airport is also available upon request, should you miss the organized pick-up. Prices range from 100 USD to 140 USD, depending on the time of day and time of year.

Arrival by taxi

You can also 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.

Airport: Tocumen International Airport Airport transfer included: Tocumen International Airport No additional charges. You can request this in the next step.

Cancellation Policy

  • A reservation requires a deposit of 16% of the total price.
  • The deposit is fully refundable if the booking is cancelled up to 30 days before the arrival date.
  • The rest of the payment should be paid on arrival.
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