Train hard.
Recover properly.
Yoga, a herbal steam room, a dry sauna and ice baths, a few steps from the ring, with red light therapy coming soon. Here is how to use each one, what it does for you, and how it helps your Muay Thai.
Yoga
Mobility, balance and breath
Slow, guided yoga in the morning, three times a week: gentle yoga, mindful flow, and stretching and mobility. It is the perfect counterweight to hard Muay Thai rounds.
How to use it
- Arrive five minutes early and tell the teacher about any injuries.
- Bring water and a small towel. Train barefoot.
- Move at your own pace. Nothing should hurt: a stretch should feel strong, never sharp.
- Pair it with an easy day, or the morning after a hard session.
Benefits for you
- Better flexibility and joint range
- Calmer mind and better sleep
- Less stiffness in hips, back and shoulders
- Better balance and body awareness
For your Muay Thai
- Higher, faster kicks from open hips
- Better balance on one leg when you teep, kick and check
- Steady breathing when you are tired in the later rounds
- Fewer niggles, so you miss fewer sessions
Herbal steam room
Warm, wet heat to switch off
Thick, warm steam at a gentler temperature than the sauna. It feels heavy and soothing, loosens tight muscles and lets you slow down after training.
How to use it
- Shower first, then sit or lie down on a towel.
- Stay 10 to 15 minutes. Leave sooner if you feel dizzy.
- Breathe slowly through your nose.
- Cool down with a shower and drink water afterwards.
Benefits for you
- Deep relaxation and stress relief
- Muscles feel looser and warmer
- Breathing feels open and clear
- A clean, fresh feeling on the skin
For your Muay Thai
- Eases stiffness after sparring and clinch work
- A mental reset between morning and afternoon training
- Helps you wind down for a good night of sleep
Dry sauna
Dry heat for body and mind
Hot, dry heat, much hotter than the steam room. Regular sauna use is one of the best studied recovery habits, linked in long term studies with better heart health and lower stress.
How to use it
- Shower and dry off, then sit on a towel.
- Start with 8 to 10 minutes. Build up to 15 to 20 minutes over a few visits.
- Cool down for a few minutes between rounds. One to three rounds is plenty.
- Drink water before and after. Skip it if you feel unwell or have been drinking alcohol.
Benefits for you
- Deep relaxation and better sleep
- Heart and blood vessels get a gentle workout
- Sore muscles feel looser
- Time away from your phone to think or switch off
For your Muay Thai
- Better tolerance of training in the Thai heat
- Looser muscles and joints on recovery days
- Calm focus before a big week or a fight
- Never use it to cut weight without your coach
Ice bath
Cold water, sharp mind
Cold water immersion for a few minutes. It is hard at first and gets easier with practice. Most people walk out wide awake, buzzing and proud of themselves.
How to use it
- Get in slowly and sit down to chest or shoulder depth.
- Start with 1 to 2 minutes. Build up to 3 to 5 minutes. Longer is not better.
- Breathe out long and slow. Stay calm, do not hold your breath.
- Get out if you feel numb or dizzy, then warm up gently with a towel and movement.
Benefits for you
- Less muscle soreness after hard sessions
- A big boost in alertness and mood
- Practice staying calm under stress
- Feels great after a hot day in Phuket
For your Muay Thai
- Recover faster between double sessions
- Fresher legs for tomorrow morning
- Mental toughness: calm breathing under pressure, just like in the ring
- After heavy weights, wait a few hours if your goal is building muscle
Red light therapy Coming soon
Light for recovery
Coming soon to Phuket King. You sit or stand in front of a panel of red and near infrared light. It is warm, quiet and relaxing. Research is still growing, but early studies suggest it may help muscle recovery and skin.
How to use it
- Stand or sit about 15 to 30 cm from the panel, skin uncovered where you want the light.
- Stay 10 to 15 minutes. Once a day is enough.
- Close your eyes or use the goggles. Do not stare into the light.
- Use it on rest days or after training, on its own or after the sauna.
Benefits for you
- Relaxing, warm and easy, no effort needed
- May support muscle recovery
- May help skin health
- A good habit for rest days
For your Muay Thai
- Part of a full recovery day between hard sessions
- May ease soreness in legs and shoulders
- Quiet time to reset your head between training blocks
Hot, cold, repeat
Our favourite way to finish a hard training day. It takes about 45 minutes. Go at your own pace and stop whenever you need to.
- Shower and drink waterStart cool and hydrated.
- Dry sauna or steam, 10 to 15 minutesRelax, breathe slowly, let the muscles loosen.
- Ice bath, 1 to 3 minutesLong slow breaths out. Calm in the cold.
- Rest 5 minutesSit, drink water, let your body come back to normal.
- Repeat two or three roundsFinish on cold to feel awake, or on heat if you are going to sleep soon.
- Lie down by the lake10 to 15 minutes to finish the reset.
Recovery passes
Use the spa on its own, or add it to your training. Staying at Pangea? Ask about recovery for your whole stay when you book.
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Before you start
Who should check with a doctor first?
Talk to your doctor before using the sauna, steam room or ice bath if you are pregnant, have a heart condition, high or low blood pressure, or any other medical condition, or take medicine that affects your heart or circulation.
How much water should I drink?
Drink before, between rounds and after. In the Phuket heat you lose more water than you think, especially after training.
Can I use the sauna after drinking alcohol?
No. Heat and alcohol together are risky. Come back the next day.
Should I use the ice bath straight after weight training?
If building muscle is your main goal, wait a few hours after heavy strength training. After Muay Thai, cardio or on recovery days, it is fine straight away.
Can I go in alone?
Take it easy and listen to your body. Tell the staff if you are going in, and get out straight away if you feel dizzy, sick, numb or unwell.
Is this medical advice?
No. This page is general information to help you use our facilities well. It is not medical advice.