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healthy body, healthy mind

Body and mind providing strength, grace and calm

Our personal trainers, yoga teachers, tai chi instructors and movement therapists are experienced teachers and qualified for the highest levels of international certification. They will work to your abilities and level of fitness, adjusting to your pace to teach you new ways to stay young and be healthy in mind and body. If you’re ready and willing they will carefully increase the intensity to stretch your abilities and raise your fitness levels.

Personal training

The benefits of exercise and mobility on both the mind and body are extensive.

Exercise speeds up the detox process and is particularly beneficial for those with mental disorders such as depression and anxiety.

Personal training can take many forms and will be designed to meet your abilities and goals. It can be a leisurely stroll that builds up over time to a demanding hike or at the other end of the scale our trainers can further build your strength and fitness levels with varying degrees of more intense training.

If you want we can arrange for you to learn a new form of exercise such as boxing or a martial art such as the Indonesian style of Silat.


Yoga is a spiritual, mental and physical practice that brings your mind and body into harmony through both movement and meditation.

Extensive international research has consistently shown the benefits of yoga practice in diverse areas of mental, emotional and physical health.

  • Improvements in mood
  • Decreased anxiety
  • Improvements in negative emotion
  • Increased calm


The benefits of meditation on mental health are impressive and have been demonstrated in multiple peer-reviewed studies.

Defined as thinking deeply or focusing one’s mind for a period of time – we encourage the practice of meditating to aid in the resilience-building capabilities of our clients. Meditation aids the training of the mind to have a sense of self-awareness, as well as creates opportunities to gain a healthy sense of perspective.

Meditating is known for being an effective practice to clear the mind and learn how to process your thoughts and feelings from a calm perspective. You may find that through meditation you start to learn and observe your feelings as they are happening, and eventually learn how to understand why you feel a certain way and how to improve these feelings.


As part of the holistic treatment plan at Istana, you will have a complete blood screen to determine your nutritional needs and regular consultations with our nutritionist. Please let the nutritionist know of any health concerns you have. You will find that many issues you have become resigned to such as depleted energy and persistent fatigue can be remedied with correct nutrition and supplements.

During your stay with us, you will enjoy the attentive services of your own personal chef. All the food prepared for you will be fresh, light, unprocessed, organic and in-season where possible. Your personal chef will shop daily for fresh ingredients and all the menus will be designed specifically to nourish you and fortify your constitution.

Menus will be prepared according to the recommendations of our practitioners in order to address deficiencies in your diet and strengthen your body’s nutrition. Based on your bespoke program, your nutritional needs may vary from high protein or low carb plans as well as include nutritional supplements if required.

Tai Chi

Tai Chi is an ancient Chinese form of exercise originally created as a fighting art.

Over the years Tai Chi has evolved into a graceful form of exercise that’s now used for stress reduction and a variety of other health conditions. Often described as meditation in motion, Tai Chi promotes serenity through gentle, flowing movements.

Its combination of movement, breath and control benefits many people with depression and anxiety. Other reported benefits include:

  • Improved mood
  • Greater aerobic capacity and muscle strength
  • Increased energy and stamina
  • Enhanced flexibility, balance, and agility
  • Lower blood pressure and improved heart health
  • Reduced inflammation
  • Fewer falls

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