Yoga & Pilates Guide

Overview

While Soi Ta Iad is famous for Muay Thai and hard-hitting fitness, it has a thriving yoga and Pilates scene that serves as the perfect counterbalance to all that intensity. Whether you are a dedicated yogi looking for daily practice, a fighter who needs to improve flexibility and recovery, or someone who wants a gentler entry point into the Soi's fitness culture, you will find quality studios and experienced instructors.

The yoga community on the Soi tends to overlap heavily with the martial arts and fitness crowd. It is common to see someone come out of a brutal Muay Thai session in the morning and be deep into a vinyasa flow by the afternoon. This crossover means the studios here understand athletic bodies. Instructors are used to working with tight hips from kicking, sore shoulders from boxing, and the general wear and tear of training hard in the heat.

Studios on the Soi

5 Elements Hot Yoga

5 Elements Hot Yoga is the dedicated yoga studio on Soi Ta Iad and it has built a strong reputation. The heated room is purpose-built with proper ventilation and temperature control, offering a professional hot yoga experience. The studio offers a range of styles in its purpose-built facility.

Classes offered:

• Bikram Hot Yoga - The classic 26-posture sequence in a heated room (38-40C). Systematic, predictable, and effective for building flexibility and endurance.
• Vinyasa Flow - Dynamic, breath-linked movement sequences that build heat and strength.
• Aerial Yoga - Suspended yoga using fabric hammocks for deeper stretches and inversions.
• Morning Stretching and Meditation - A gentle start to the day, perfect before a hard training session.

The studio also has an ice bath, steam room, and pool, making it a complete recovery facility. After a hot yoga session followed by an ice bath, you will feel like a completely different person.

Hot yoga in a tropical climate might sound redundant, but the controlled studio environment is quite different from the outdoor humidity. The consistent heat allows for deep stretching and flexibility work that is hard to achieve otherwise. Fighters and CrossFit athletes on the Soi regularly use hot yoga as a recovery tool, and many swear it reduces their injury rate and improves performance in other disciplines.

Yoga Connections

Yoga Connections offers a more traditional yoga experience with a range of class styles. The studio is known for its experienced Thai and international instructors who bring different perspectives and traditions to their teaching.

Classes emphasize alignment and mindfulness alongside the physical practice. The pace is generally accessible to beginners while still offering depth for experienced practitioners. If you want a balanced yoga practice that includes breathwork, meditation, and mindful movement rather than just a workout, Yoga Connections delivers that experience.

The welcoming atmosphere makes it a good choice for people who are new to yoga or who feel intimidated by more intense styles. Instructors take time to explain poses and offer modifications. Vinyasa, Hatha, and meditation classes are all on the schedule.

Infitnity Phuket

Infitnity Phuket offers aerial yoga and Pilates among its class offerings. The aerial yoga classes use fabric hammocks suspended from the ceiling to support your body through poses, allowing for deeper stretches, spinal decompression, and inversions that would be difficult on the mat.

Aerial classes are genuinely fun and surprisingly challenging for your core and grip strength. They are popular with people who want something different from a standard yoga class. First-timers are welcome, and the instructors spend time making sure you are comfortable with the hammock before moving through the sequence.

The studio's reformer and mat Pilates classes are popular with both dedicated practitioners and cross-trainers. Infitnity bridges the gap between yoga and Pilates, making it a versatile option for people who want variety in their practice.

Pilates Social Club

Pilates Social Club is the dedicated Pilates studio on the Soi. The studio has invested in quality reformer machines and the instructors are properly certified. Classes include Full Body Tone, Power Pilates, and reformer sessions.

Reformer Pilates is an outstanding complement to the heavy training that dominates the Soi. It builds core strength, corrects imbalances, and improves body awareness without adding impact to already-stressed joints. Many trainers and coaches on the Soi quietly admit that their Pilates practice is what keeps them injury-free.

Classes are kept small to ensure proper form and individual attention. If you have never done reformer Pilates, expect to be surprised by how challenging it is. The resistance-based work engages stabilizer muscles that other training modalities miss.

The "social club" aspect is genuine. The studio has cultivated a friendly community, and the smaller class sizes mean you actually get to know the people you practice with. Post-class conversations over coffee are common.

Yoga at the Big Gyms

Several of the larger gyms include yoga in their class schedules:

• Tiger Muay Thai offers daily yoga classes that are geared toward athletic recovery and flexibility. Having yoga in the same facility as your main training means you can add a session without traveling to a separate studio. The yoga at Tiger is functional rather than spiritual: hip openers, hamstring stretches, shoulder mobility, and core work.
• Kong Phuket includes yoga and Primal Mobility Flow classes in their schedule.
• Titan Fitness Camp has a dedicated yoga studio within their facility, making it easy to add yoga to a broader training program.

If you are already training at one of these gyms, check whether yoga is included in your package before buying a separate studio pass.

Yoga Styles Available

Here is what you will find across the Soi's studios:

Vinyasa Flow

The most popular style on the Soi. Dynamic, linking breath to movement, with sequences that build heat and strength. Classes range from gentle to vigorous depending on the instructor and level. Good for building strength and flexibility simultaneously.

Hot Yoga (Bikram)

Practiced in a heated room (38-40C). The classic 26-posture sequence does not vary much class to class, which lets you track your progress over time. The heat allows for deeper stretching and promotes detoxification through sweat. Hydrate well before attending.

Yin Yoga

Slow, meditative practice where poses are held for 3-5 minutes. Targets the deep connective tissues, fascia, and joints rather than muscles. Arguably the most valuable yoga style for hard-training athletes. A yin session on your rest day will do wonders for recovery and flexibility.

Hatha Yoga

Classical yoga with longer holds than vinyasa but shorter than yin. Focuses on alignment and breath. Good for beginners who want to learn foundational poses without the pace of a flow class.

Aerial Yoga

Uses suspended hammocks to support the body through poses and inversions. Builds grip strength, core stability, and confidence in going upside down. More playful and creative than mat-based styles. Available at Infitnity Phuket and 5 Elements Hot Yoga.

Restorative Yoga

Very gentle practice using props (bolsters, blankets, blocks) to support the body in passive poses. Designed for deep relaxation and nervous system recovery. Perfect after a hard training week when your body needs rest more than exertion.

Hot Yoga

Hot yoga deserves a deeper look because it is one of the most popular cross-training activities on the Soi.

Benefits for athletes:

• Increases flexibility faster than room-temperature yoga
• Improves cardiovascular endurance (your heart works harder in the heat)
• Promotes recovery by increasing blood flow to muscles
• Teaches mental toughness and breath control under discomfort
• Can help with weight cuts for fighters (though this should be done carefully and not relied upon)

Practical tips:

• Hydrate heavily before class. Start drinking extra water at least two hours before.
• Bring a large towel for your mat and a small one for your face. You will sweat profusely.
• Eat lightly at least two hours before class, or practice on an empty stomach.
• If you feel dizzy, sit or lie down. No instructor will judge you. It is better to rest than to push through and faint.
• Your first few classes will feel overwhelming. By the fifth or sixth class, your body adapts significantly.
• Wear minimal, moisture-wicking clothing. Cotton gets heavy and uncomfortable when soaked.

Aerial Yoga

Aerial yoga is worth trying at least once during your time on the Soi, even if you have never done it before. Here is what to know:

• The fabric hammocks are strong and will support your weight. Trust the equipment.
• Inversions (hanging upside down) feel strange at first but become comfortable quickly. The spinal decompression feels remarkable.
• Core engagement is constant and often subtle. You will feel muscles you did not know you had.
• Wear fitted clothing that covers the backs of your knees and underarms, as the fabric can dig into bare skin.
• It is genuinely fun in a way that mat yoga is not always. The playful element keeps people coming back.

Pilates

Pilates on the Soi is growing in popularity, and for good reason. Here is why it pairs well with other training:

For Muay Thai fighters:

• Core strength improves kick power and clinch work
• Body awareness helps with balance and coordination
• Spinal mobility keeps the back healthy despite repetitive rotation from punching and kicking

For CrossFit athletes:

• Corrects the imbalances that develop from heavy lifting
• Builds the deep core strength that protects the lower back during deadlifts and squats
• Improves overhead mobility for snatches and handstand work

For everyone:

• Low-impact training that builds strength without additional wear and tear
• Excellent for injury rehabilitation and prevention
• Improves posture, which suffers when you spend hours training in forward-flexed positions

Pilates Social Club and Infitnity Phuket both offer reformer and mat classes. If you have to choose one style, try reformer at least once. The machine provides variable resistance that is difficult to replicate with bodyweight alone.

Combining Yoga with Other Training

Many visitors use yoga to complement their primary training, and this is where the Soi's setup really shines:

• Morning: Main training session (Muay Thai, CrossFit, strength)
• Late afternoon or evening: Yoga class for recovery and flexibility

This combination works because the yoga session serves as active recovery, bringing blood flow to muscles that were broken down in the morning and improving range of motion for the next day's training. Fighters who add two to three yoga sessions per week consistently report fewer injuries and better performance.

If you are doing heavy strength work or fight training, do not skip yoga. Your hips, shoulders, and hamstrings will thank you. The investment of three to four hours per week in yoga practice pays dividends across every other discipline.

Retreat Options

Several studios on the Soi offer or can arrange retreat-style programs that center on yoga and mindfulness:

• Multi-week yoga intensives: Committing to daily practice for two or more weeks produces noticeable improvements in flexibility, strength, and mental clarity. 5 Elements Hot Yoga offers structured retreat packages.
• Combined training retreats: A morning of hard training followed by afternoon yoga is a popular formula. The Soi makes this easy to arrange independently.
• Teacher training preparation: If you are considering yoga teacher training, spending a few weeks deepening your practice on the Soi is excellent preparation. The international community means you will practice alongside people from many different backgrounds.

Pricing

Yoga and Pilates pricing on the Soi:

Reformer Pilates is more expensive than yoga due to equipment costs and smaller class sizes. Both are significantly cheaper than equivalent classes in Western countries.

Prices at the larger gyms like Tiger Muay Thai are typically included in their training packages. Check whether yoga is already part of your gym membership before buying a separate studio pass.

Tip: If you are staying for a month or more, the unlimited monthly packages represent excellent value. Three or four classes per week is enough to see real progress in your practice.

What to Bring

• A towel, especially for hot yoga (you will soak through it)
• A water bottle (hydration is critical for heated classes)
• Light, breathable clothing (avoid loose cotton for hot yoga)
• Your own yoga mat if you prefer (studios provide them, but bringing your own is more hygienic for daily practice)
• An open mind, especially if yoga is new to you