Introduction Fitness Facility Fitness Classes Fitness Services

If you need specific fitness advice, our Fitness Consultation is available to assess your fitness capabilities and goals. The consultation involves a review of your current lifestyle, exercise habits and physical condition. Based on this information our fitness specialists will recommend the activities best suited to you during your stay.

Our comprehensive fitness assessment and consultation with fitness professional will help determine your degree of flexibility, strength, endurance, body composition and cardiovascular endurance. This is the best way to determine areas that need progressing.

Body Composition Analysis uses scientifically based body measurements to provide you with an analysis of the ratio of body fat to total weight. Our fitness programs will help you to achieve the right balance of body composition through education and action.

Our experienced fitness specialists work with you individually to provide expertise and motivation to assist you in achieving your personal health and fitness goals. Whether you want to workout in a gym or at home, your program is uniquely designed to achieve results both during you stay and after you leave Chiva-Som. This session is suitable for any exercise level.

Personal Training - Fast Track to fitness

Our 5 and 7 days Personal Training program is ideal for kick starting your exercise program, or even reviewing your current program to give you new ideas or correct any faulty or potentially harmful techniques. You will leave Chiva-Som with an understanding of the exercises that will help you to achieve your personal objectives.

Our 10 and 14 days program will help you learn the necessary skills and positive lifestyle habits to really start taking your health and fitness seriously. It will also help you set achievable and worthwhile goals, discover ways to motivate yourself, learn the importance of exercise heart rates and learn how to adapt your program as your fitness improves with time. An initial Body Composition Analysis is recommended to give you and your trainer further insight into how we can help you to achieve your goals.

The Pilates technique is a unique form of exercise that caters to the specific needs of each individual. Slow, precise movements allow you to become aware of your weakness and postural misalignment caused by injury or muscular imbalance. Your individual program will tone up muscles, increase flexibility, and improve core stability (functional abdominal and lower back strength), which is essential for managing back pain and other injuries. People of all fitness levels are now taking advantage of the Pilates technique to improve their physical condition. Our professionally equipped Pilates studio will allow you to work out using the many forms of Pilates that can be applied.

Based on Chiva-Som’s philosophy of integrating the body, mind and spirit, a cutting edge fitness and health program called Functional Insight Training (FIT) has been developed. Working with an FIT Guide the program you will combine elements of Pilates, proprioceptive awareness, body balancing, meditation, self-reflection, breathing techniques and an awareness of the foundation of life. This approach to fitness and health takes your well being to a higher level and promotes inner strength and confidence as well as helping achieve your physical goals.

If you have very little time on your hands then this is the ideal program for you. Using a chair and some light weights the Executive Training Program can be done in your lunch break in the office. The workout is an all over body work out presented to you in picture form and on CD-ROM. Your personal trainer will walk you through the easy to follow training program so that your will not forget the exercises. The idea of the Executive Training Program is to bring the gym to your office or home if you are too busy to go to the gym. The Executive Training Program is the right way to go for fitness and wellbeing.

How do you exercise without going to the gym? This is the common question asked by people who can’t find enough time to take care their bodies. This travel training session is a way to help you exercise during flights, in hotels, between appointments or even begin a new, simple daily routine at home. Each session includes a take home program with a variety of exercises specific to your needs, plus the knowledge for continuing a healthy lifestyle.

3 P’s of Perfect Fitness

Three of our most popular Fitness services are rolled into one session to combine Pilates, Personal Training and Private Stretch. Ideal if you like variety in your exercise, or if you are not sure which of our services you would like to continue with throughout you stay.

The feature that distinguishes Astanga yoga from the other forms of yoga is its unique movement/breathing system, or vinyasa. Movement through the sequence of poses (asanas) is responsible for producing heat, which, in turn, produces sweat. The sweat is both cleansing and purifying. As students progress more deeply into the practice, toxins held in the deeper layers of muscle tissue and internal organs are also released. The power of the breath is the key to this system of yoga. It draws the mind in on itself and in so doing yolks mind and body together. Breathing locks of the energy centers (bandhas) and the eye focus (dristi) together to bring about the physical and the meditative aspects of Astanga yoga. The practice itself becomes a dynamic meditation.

Power yoga stems from Astanga yoga but allows a wider range of asanas and is adaptable to all levels of fitness, of flexibility, of strength. Both styles build body awareness, body balancing, observable muscular control, meditation, self reflection, breathing techniques and an awareness of the foundation of life.

Yoga is more than a great exercise system. Yoga asana is also a sophisticated system of energy management. It has an extraordinary healing potential, for structural imbalances like bone and joint problems, and also organic dysfunctions, including hormonal and immune system disorders. Through its meditation methods yoga treats nervous system disorders, emotional tension and psychological difficulties from stress to psychosis. Asana promotes physical health and longevity by balancing the muscles in relationship to each other and relative to their appropriate function. Benefits include:

Asanas practiced during pregnancy are designed to keep the expectant mother healthy, avoiding much of the usual discomfort associated with pregnancy (vomiting, morning sickness, constipation, swelling, headache, and so on). Asanas aid in proper digestion, circulation, and facilitate easy breathing. Prenatal asanas have been carefully selected to ensure that the baby is given maximum room for its free movement and growth in the mother’s womb. They have also been chosen with the goal of facilitating a natural and easy delivery. These postures are modified versions of the classical ones, specially adapted to pregnancy. To facilitate easy delivery, some asanas may be practiced even until late in pregnancy. This strengthens the abdomen. The whole nervous system becomes relaxed. Pranayama (breath control) during pregnancy is mainly intended to remove fatigue, nervous tension and to eliminate toxins. The baby will particularly enjoy it, since it gives it more space in the womb. Very often, the baby moves while mum is doing pranayama!

Postnatal Yoga

One month after childbirth asanas can be practiced and the second month more asanas are added. By the third month the mother has regained the original shape and strength of her organs. Once this normal state is regained all asanas may be resumed.

Yoga Workshop

In a workshop we place the emphasis on each part of the body with backbends, balancing postures, hamstring exercises, hip opening, inversions, legs and knees exercises, spinal twists, upper body strengthening, and work on the upper back, chest and shoulders.

Backbends

“Among all the postures backbending postures are the most exhilarating and invigorating. They stimulate the sympathetic nervous system and prepare you for activity. In ordinary life activities, mild backbending relieves the tedium of sitting hunched over a desk, the stress from manipulating objects in the environment, and the habit of too much resting and reclining. In backbending, you extend yourself, literally and figuratively, by lifting your posture, raising your spirits, and preparing yourself for action.” (David Coulter, “Anatomy of Hatha-Yoga”) Balance postures
These develop a stable base, strong muscles in the arms and legs as well as developing willpower, focus, inner strength. They develop the practitioner’s sense of balance and help to improve the coordination between different parts of the body. These asanas develop the brain centre that controls fine movements of the body, the cerebellum, and thereby further improve the practitioner’s ability to move the different parts of the body gracefully and in harmony with each other. This also induces nervous balance and removes stress, anxiety and worries.

According to Yogic lore, by turning the body upside down, amrita (the fluid of immortality) might be retained as a regenerative elixir, creating vibrant, glowing health. While this may seem far-fetched, there is an undeniable youthful glow that emanates from those who practice these poses regularly.

Prana means breath, respiration, life, vitality, wind, energy and strength. It also connotes the soul as opposed to the body. Ayama means length, expansion, stretching and restraint. Pranayama thus connotes extension of breath and its control. Pranayama is thus the science of breath. The yogi’s life is not measured by the number of his days, but by the number of his breaths. Emotional excitement affects the rate of breathing. Equally, deliberate regulation of breathing checks emotional excitement. As the very object of yoga is to control the mind, the yogi first learns pranayama to master the breath. It is said in the Yogic lore that “He who can control his breath, can control his mind”. In daily life, when we breathe unconsciously, we breathe at an average rhythm of 12 to 15 breaths a minute. Thus controlling the breath produces a beneficent effect on the autonomic nervous system. A regular practice of pranayama will slow your heart down and you’ll have a subjective experience of relaxation. It also decreases the amount of air remaining in the lungs after exhalation, and reduces fear and anxiety. Proper breathing techniques create space for personal healing and transformational growth.

Yoga is an ancient discipline for the mind/body/spirit practice that results in physical conditioning, relaxation and sense of stillness. Hatha yoga is focused on relaxation. Private yoga tuition with our instructor will ensure you get the most out of each session.

The Chinese art of Tai Chi has been used in conditioning the body and mind to promote harmony for thousands of years. The movement forms are ideal for developing strength, suppleness, internal healing and stamina, and have also been shown to be effective in reducing high blood pressure. This ancient art form is a magnificent way to connect with our energy flow.

Muay Thai is one of Thailand’s oldest and most popular sports. The Fitness Department offers this activity for its particularly effective benefits of muscle toning, cardiovascular conditioning, great caloric burn, stress relief and just for pure fun. Additionally it is considered one of the easiest and most effective martial arts to learn so it is a great way to pick up some self defense tips.

Treat yourself to a fun way of working out and learn how to dance! Not only does this low-impact exercise improve your posture and coordination, but it also increases stamina and flexibility. Choose from the range of ballroom dance, such as Waltz, Tango, Quickstep or Foxtrot, or go Latin with Cha Cha, Salsa, Rumba and Samba.

Our Adventure Training combines a variety of exercise activities including kayaking, beach biking and/or hiking to local points of interest. Choose any combination you like. Your trainer can push you to your limits or you can take it easy and absorb some of the local Thai culture.

Mountain bikes are available for a challenging workout or a more leisurely adventure.

Our sea kayaks are available for a refreshing change of exercise paddling along the coastline of the Gulf of Thailand.

Four of the most spectacular Golf courses in Thailand are in the Hua Hin area. Chiva-Som is pleased to offer this program which includes your green fee and equipment if required, and the opportunity to tee-off with one of our experienced fitness staff that have local knowledge of all four courses.

Attention! This coaching can seriously improve your golf score By using the mobility and flexibility exercises prescribed during a golf bio-mechanic session you will achieve a range of movement and balance needed to swing the club at optimum efficiency. Starting with a full assessment of your body to define areas of dysfunction, specific drills are used to improve muscle and joint function. Pre-game warm-ups learnt will make the round better and stop all the aches and pains experienced a couple of days after playing. Help yourself to help your game. Redefine your structure and discover a better golfer.

Exercise outdoors in the fresh air! A game of tennis is a great cardiovascular workout and a fantastic activity for beginners and advanced players alike. You can have a hit just for fun, or play a proper game. You may play with other Chiva-Som guests or you can have a hit with one of our fitness instructors. Also available is tennis coaching if you want to improve your technique and gain experience. Tennis is available by reservation only. The courts we use are located at the Marriott Hotel, Hua Hin.

If you’ve never learnt to swim, or feel you need your swimming technique improved, our instructors can design a specific session, which will direct you towards your goal whether it’s simply feeling comfortable floating or learning how to swim safely and efficiently with tumble-turns.

Positional Release Therapy is a state-of-the-art Manual Therapy technique developed by Dr Laurence Jones over 30 years ago. Discovered by accident, Dr Jones positioned a patient with lower back pain in a comfortable position to relieve his discomfort. When the patient came out of the position 30 minutes later, his back pain was gone. For the next 20 years, Dr Jones experimented with the technique until today we have a therapeutic modality that relieves pain and muscle spasm via tender points all over the body. By holding that point for 90 seconds, your pain diminishes or goes away completely. Chiva-Som offers you the opportunity to try this amazing treatment to improve joint mobility and range of motion, relieve musculoskeletal problems and put your body back into shape.

Thai Acupressure Massage
Experience the deep pressure point therapy of Acupressure ‘Thai Style’. The body’s energy lines are stimulated to promote healing. This will eliminate aches and pains, improve organ function, de-stress the body, and simply relax the mind. Elements of Thai and Sports massages are incorporated to ensure complete rejuvenation of the body, especially good after a heavy exercise session.

Sport Injury Massage

A deep massage focusing on neck, back, shoulders and the legs. With modern day living postural problems result from the amount of time spent at an office desk or traveling extensively. Knots build up in the shoulders and upper back area creating tension and possibly leading to headaches. Also, lactic acid builds up in the legs following exercise and sports massage will help alleviate this problem to reduce the likelihood of muscle injury and/or cramps.

A passive technique derived from Zen Shiatsu and performed in a specialized warm-water pool. Aquatic Therapy liberates you physically and mentally. Your therapist will use the buoyancy of the water to support you, while the joints are mobilized and the muscles gently stretched. Each move flows smoothly into the next, and is co-coordinated with an integral rhythm, thus allowing the process to take place at an emotional as well as physical level. Deep relaxation and nurturing allows the mind to find peace and lightness of spirit, freeing the body from pain or discomfort and allowing for restoration. Aquatic Therapy for Couples brings you to a new depth of trust and intimacy with your friend or partner. Together, learn some of the techniques for this profound and beautiful treatment which you apply at home. This is one of our more intimate treatments because of the closeness between therapist and client. In the interest of your own comfort and relaxation during the session, you may request either a male or female therapist.

How is it that so many basically healthy young people have joint-pain and poor posture despite their young age? How is it that we all seem to have increasing problems with joint pain and postural changes as we get older, regardless of how hard we try to stay healthy? Muscle imbalances can cause stress and damage to joints in everyone. To overcome muscle shortening, stretching should be done routinely and correctly. Our private stretch sessions will help you discover a simple yet effective way to get more suppleness and increase the range of movement around the joint. This will also act on two levels at the same time by improving flexibility and aiding in relaxation.