Premium Sauna & Cold Plunge Experience in Nosara, Costa Rica
Sessions start at 7:30 a.m, last session at 7:30 p.m. Open daily.
Relax, Recover, and Rejuvenate in the Heart of Nature
Inspired by its name—calm, relaxed, and effortlessly serene—Santai by Moana invites you to immerse yourself in a transformative wellness experience.
Designed to rejuvenate both body and spirit, this sanctuary features a 16-person Finnish sauna, a dedicated cold plunge pool and lounge area offering the perfect blend of relaxation and renewal. Whether you're a surfer seeking recovery after the waves or simply craving a moment of pure tranquility, Santai is your haven for contrast therapy and mindful escape. Step into a world where ease and elegance harmonize, and let the soothing rhythm of Santai restore your balance.
Whether you're seeking muscle recovery, stress relief, or simply a serene environment to restore your mind-body connection, Santai at Moana provides the perfect sanctuary for wellness and relaxation.
What is the Sauna Cold Plunge Experience?
The Sauna Cold Plunge experience at Moana combines the therapeutic benefits of heat and cold through contrast therapy. Alternating between the invigorating heat of a traditional Finnish sauna and the refreshing chill of the cold plunge pool, this practice enhances circulation, reduces inflammation, and promotes mental clarity.
Available in 60-minute booking slots with the option to upgrade to a 2-hour session, the experience is designed for individuals, groups, or friends who want to enjoy this transformative wellness treatment.
I’ve never slept so well! It’s the perfect way to end the day after surfing.
Simon G
The Perfect Post-Surf Recovery
The contrast therapy provided at Santai is ideal for post-surf recovery. After a day catching waves at Playa Guiones, you can unwind in the outdoor sauna with its lush jungle views, before plunging into the cold pool ice baths to reduce inflammation and rejuvenate your muscles.
The combination of warm and cold therapy helps reduce muscle fatigue and soreness, ensuring you're ready for your next surf session.
A Serene Wellness Space in Nosara
Santai at Moana is nestled in the tranquil surroundings of Nosara, Costa Rica, a paradise known for its tropical climate and stunning natural beauty. The wellness space is designed to provide a tranquil atmosphere where guests can connect with nature and enjoy the ultimate relaxation.
Benefits of Sauna Cold Plunge Therapy
PHYSICAL HEALTH
Activate Brown Fat & Boost Metabolism: Burn excess calories.
Improved Circulation: Boost your circulation and oxygenate your body for improved overall wellness.
Boosted Immune System: Regular use of contrast therapy strengthens the immune system.
Improved Sleep: rest deeper in a relaxed state.
Reduce acute & chronic pain: Reduce pain signals, inflammation & relax muscles to relieve pain.
There’s a mountain of evidence-based research demonstrating the benefits of sauna and ice bath contrast therapy.
MENTAL WELLBEING
Stress Relief: Reduce cortisol levels and promote relaxation.
Mental Clarity: Improve focus and clarity by stimulating the body's natural energy systems.
Enhanced Mood: Feel the positive effects on your mood, leaving you revitalized and energized.
Energy Boost: Alternating between hot & cold, your body releases endorphins and adrenaline giving you a refreshed, invigorated feeling.
SPORTS RECOVERY
Muscle Recovery: Alleviate soreness and speed up recovery after a surf session or any intense activity.
Lower inflammation: Contrast therapy is show to have anti-inflammatory effects.
Boost performance: with faster recovery, improved rest & energy & improved circulation.
Resets nervous system: Take yourself out of stress by activating the parasympathetic nervous system
Please see our FAQs for contraindications, and always check with your physician if you have existing health concerns, are taking medication, or are unsure if Contrast therapy is suitable for you.
Book Your Sauna Cold Plunge Experience at Moana
Whether you're looking to enhance your surf recovery, enjoy cold therapy, or simply indulge in a peaceful wellness experience, Santai at Moana offers the ultimate in relaxation.
Book your 1-hour session today and immerse yourself in the healing power of Sauna and Cold Plunge at one of Costa Rica's most exclusive surf resorts.
Simply book your slot online and get ready to relax, recover, and rejuvenate.
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For contrast therapy, it’s typically recommended to start with the sauna followed by the cold plunge. Here's why:
Sauna First: The heat of the sauna opens your blood vessels and promotes increased circulation. This prepares your body for the cold plunge and enhances the effectiveness of the recovery process.
Cold Plunge After: After the sauna, your body is warmer and more relaxed. The cold plunge helps to constrict blood vessels, reducing inflammation and flushing out toxins, and speeds up muscle recovery by promoting faster circulation once you return to normal temperature.
This alternating cycle (hot then cold) is what makes contrast therapy effective for recovery and relaxation.
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For most people, contrast therapy—alternating between sauna heat and cold plunge—is a safe and effective way to promote muscle recovery, reduce inflammation, and enhance relaxation. However, it’s not suitable for everyone and it’s important to keep in mind:
Check with your physician if you have any pre-existing conditions, such as heart disease, respiratory issues, or circulation problems, as the extreme temperatures may not be suitable for everyone.
Pregnant individuals should avoid contrast therapy or consult their healthcare provider before use, as the heat and cold may affect circulation and body temperature.
As with any wellness treatment, always listen to your body and practice moderation. If you're unsure about whether contrast therapy is right for you, we recommend seeking professional medical advice prior to your visit.
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The frequency of sauna and ice bath sessions can vary depending on your goals and physical condition. Here are some general guidelines:
For general wellness and relaxation: 2-4 times per week can be beneficial to maintain overall health, reduce stress, and improve circulation.
For muscle recovery or post-workout: After intense physical activity or surf sessions, you can use contrast therapy 2-3 times a week to reduce muscle soreness, improve recovery, and enhance circulation.
For athletes or individuals with specific recovery needs: Some athletes may use contrast therapy daily, especially during training peaks or intense recovery periods, but it's essential to listen to your body and avoid overuse.
Remember, moderation is key. Start with fewer sessions, and if you feel comfortable, gradually increase frequency. Always check with a healthcare provider if you're unsure about how often to incorporate contrast therapy into your routine.
According to Dr. Susanna Søberg, just 11 minutes per week of cold water immersion can support significant health benefits.
Here’s what she recommends:
2–3 sessions per week
Each session lasting around 1–2 minutes, building up gradually
Total weekly exposure: about 11 minutes
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Absolutely. Santai at Moana brings the benefits of Sauna Contrast Therapy to both guests and visitors alike. Check our booking app for availability. Pre-booking is essential.
We do ask visitors to honor the tranquil surroundings and respect the privacy of our hotel guests.
Sauna Cold Plunge FAQs
Using the Sauna and Cold Plunge
✔ Limit your time: Maximum 15 minutes in the sauna and a maximum 3 minutes in the cold plunge per round.
✔ Stay hydrated before and after sessions.
✔ Exit immediately if feeling unwell (dizziness, nausea, discomfort).
✔ Do not use these facilities under the influence of alcohol, drugs, or impairing medications.
✔ Follow all safety instructions provided by Moana staff.
If you’re visiting Santai, please follow our recommendations to get the most out of your visit:
Please see our FAQs for contraindications, and always check with your physician if you have existing health concerns, are taking medication, or are unsure if Contrast therapy is suitable for you.