Panama Yoga & Surf Retreat | Sarah Henderson Yoga

SURF & SHALA

PANAMA YOGA & SURF RETREAT!

Learn to surf this December!

December 8-15th, 2025
Join us in Santa Catalina, Panama!

The feeling of riding across the face of a green wave, harnessing the pure energy of the ocean and being totally in sync with the rhythms of nature. Once you’ve had a good wave, you want more!

Join us for a week long nature-immersive adventure in the quiet little fishing village of Santa Catalina, Panama. We have a week of yoga, exploration, and ocean-based adventures planned. With consistent surf year round, you will learn to surf with our professional, friendly, and encouraging local surf instructors.

This retreat promises to be a dreamy week of ocean therapy: surfing, yoga, and unforgettable island adventures! ♡

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Why you'll love Santa Catalina!

Panama is a land of striking contrasts, where tropical rainforests meet pristine beaches, and modern cities blend seamlessly with rich Indigenous cultures. It’s a place where you can trek through biodiverse jungles in the morning and surf the Pacific Ocean by afternoon. Its unique location, bridging North and South America, creates a diverse climate and an array of ecosystems, making Panama a paradise for nature lovers and adventurers. When it comes to yoga and surf retreats, Panama is often overlooked, overshadowed by neighbouring Costa Rica and Mexico. But that’s beginning to change as travelers discover its untapped beauty. With rich biodiversity, varied landscapes, two stunning coastlines, world-class waves, and some of the finest coffee on Earth, Panama is emerging as a must-visit destination.

Santa Catalina is a small, tranquil village where locals and visitors alike enjoy a friendly, relaxed environment. Whether you're strolling through town or exploring the nearby beaches, you'll feel safe and at ease. It’s the town you see in the surf movies, an adventurous far off place that’s hard to get to, but so worth it. It’s the town you imagine visiting and getting lost in, when everywhere else feels overcrowded and impersonal. A remote beach town on the Pacific Coast where local fishermen and their families gather every day to enjoy the sunset, surfers ride on skateboards to the beaches and families commute by horseback for the school drop-off. Santa Catalina is a 5 hour drive from Panama City, and this keeps all the minivan tourist buses at bay. Here you’ll truly find time and space to tap out from your city life ♡

An Oceanfront Paradise!

Santa Catalina Hotel

Casual, warm, and timeless. Inspired by nature and local design, this charming oceanfront property brings you a relaxed, comfortable vibe that keeps you in tune with nature—a perfect place to kick back and unwind. With breathtaking views of Panama’s iconic LaPunta surf break. From the restaurant, bar, pool, and yoga studio, you’ll soak in spectacular sunsets.

Rooms

All rooms are garden view and feature modern comforts, with powerful AC, fans, memory foam mattresses, safe, Wifi, ensuite with BPA-free bath products, cable TV & fridge. Each room also features a patio hammock, table & deck chairs. Private or shared, deluxe or standard room options available (details on booking page).

Oceanfront Infinity Pool

Lounge by the oceanfront infinity pool, surrounded by sun loungers and picnic tables, and soak in the sun or unwind with a good book. The oceanfront pool overlooks the intermediate-advanced surf break.

Oceanfront Restaurant & Bar

Your retreat dining experience is catered by a team of chefs at the onsite restaurant. All meals are included in your retreat experience and reflect local fare. Dinners served long table style, and are typically catch-of-the-day seafood; however chicken/meat are also available. Coffee, tea and fruit are available at 6:30am before yoga practice, and breakfast is served after morning yoga. Water at the hotel is potable from the taps and is sourced from a well on site. Dietary needs can be accommodated, please let us know on your registration form. We also will go out to eat a couple times during the week to sample more local eats (included)!

Yoga Shala

Find your flow in our spacious yoga studio overlooking the ocean. Equipped with premium Manduka PRO mats and props (straps, blankets and blocks) we've got you covered :)

Location

Prime oceanfront location: with breathtaking views of Panama’s iconic La Punta surf break. From the restaurant, bar, pool, and yoga studio, you’ll soak in spectacular sunsets. Walking Distance to Playa Estero (11 mins), an uncrowded soft-sand beach, perfect for swimming, beach walks, and beginner-friendly surfing. A 14-minute walk brings you to the heart of Santa Catalina village, with local culture and charm.

Complimentary Adventure Gear

Make the most of your stay with access to bikes, stand-up paddle boards and kayaks. Step from the property to swim, surf, paddleboard, or kayak.

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Meet your Host

Sarah Henderson

Hi Friend! I'm so looking forward to hosting you on this beautiful life adventure :) I'm a long time yoga student and teacher, teaching since 2014 and leading retreats since 2019. I love to travel, explore, play and discover my inner and outer worlds.

I'm passionate about the space that yoga practice creates for self-inquiry; quieting the mind so we can hear the whispers of the heart. My yoga practice, and complimentary modalities, have brought so many positive shifts into my own life. I can't wait to share these practices with you! On this retreat mindfulness practices are offered twice daily, and include accessible yoga classes (Hatha/Vinyasa, Yin, Restorative), meditation, and sound baths.

Living on Vancouver Island, I've started my journey learning to surf! This fall I caught my first green wave in Medewi, on the west coast of Bali. For the surfers in the group you'll know how joyful that first wave feels. I'm slowly learning to become comfortable reading the ocean and waves, staying calm under water, paddling back out when the time is right, and learning the right timing (ha!). Learning to surf is teaching me a lot about myself: it requires patience, perseverance, strength, calm, and overcoming fears. I want to bring this inner journey to you on our retreat!

On this epic retreat you can expect plenty of time for rest and relaxation, group adventures, local culture, laughter, community, and nourishing local cuisine.

For those of you learning to surf, expect to become one with the ocean as we challenge ourselves and feel the joy of learning to ride the waves. Feel shifts in your mind and heart, expansion, and the joy that comes from community and travel.

Please reach out if you have any questions :)

From my heart to yours,

♡ Sarah

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Surfing Playa Estero

Everybody Can Learn to Surf!

Warm waters and consistent waves for all levels

Panama is home to some of the best surf spots in Central America, with waves suitable for all levels. In Santa Catalina on the Pacific Coast, we’re blessed to have consistent swell all year-round. We believe everyone, regardless of age, gender, identity, ability, should be able to experience its uplifting physical and mental benefits of surfing. We've partnered with Waluaa Surf School for surf packages. Lessons are focused on complete beginners up to intermediate level, with small groups and personalized coaching for safe, effective and fast progression.

Professional, Safe, and Effective Surf Coaching

Personalized Coaching

With only 1-2 other surfers at your same level, coaching includes theory, technique & video feedback. Coaching is about understanding the waves and learning the fundamentals of surfing in a simple, safe and encouraging manner. Our surf lessons are taken at pace, never rushed with thoughtful instruction. Each lesson is around 2-2.5 hours and designed to be progressive. Learn about reading the waves, paddle technique, pop up, turning, dismounting and more. See your surfing in personalized video feedback sessions to help you improve throughout the week, with videos sent to your device daily.

Exceptional Instruction

Our International Surf Association (ISA) certified coaches are technically sound, patient and fun. Each with over 10 years of surf experience in Santa Catalina. Each lesson begins with a ISA approved surf-specific warm up to prep you for your surf sessions. We learn with National Pro Surfers and support local talent in the community.

Ideal Surf Conditions

The water temp ranges from a delightful 24°C to 28°C (75°F to 82°F), year-round, so you’ll never need a wetsuit here. December to April offers smaller, gentle and forgiving waves, perfect for learning and advancing skills. A relaxed and uncrowded beach with a gentle soft sand bottom with no precarious reef or rocks and no dangerours rips, and offering a very consistent swell. Playa Estero is ideal for all levels of surfers, at about 700m long it has a variety of sand bars that deliver varying waves depending on the tide and the size of the swell. Best conditions are generally between high and mid tide with medium size swell of 2-4ft in December.

High Quality Equipment

Your board, leash and long sleeve rashguard are provided. No wetsuit needed as the water is warm all year round. New surfers will begin with our 8ft easy-to-learn soft boards for buoyancy and safety. As you progress you can change boards from our range of epoxy fun-boards and high-performance fiberglass boards.

Choose Your Own Adventure!

We partner with local guides and businesses to bring you the best of local, nature-immersive adventures!

Explore, Restore, & Play.

2x daily Yoga/ Mindfulness sessions

Morning and evening mindful movement practices will be offered by Sarah at the hotel's onsite Yoga Shala.

Gentle breath focused, morning Vinyasa Flow classes to wake up the body, breathe in the fresh air, and set intentions for the day. Morning classes will be focused on building strength, balance, and mobility to compliment our surf lessons. Breathwork will be focused on calming our state of mind and nervous system regulation for our time in the ocean.

Sunset Yin or Restorative yoga sessions will be offered to restore your body, and wind down from your day. End every day relaxed and ready for a great night's sleep.

All offerings are beginner friendly, and all props and yoga mats are provided.

Yoga Nidra, Sound Healing and Breathwork will incorporated.

Santa Catalina Island Lunch & SUP (Included)

Just a 5 minute boat ride away with its calm crystal blue waters and white sand beach, Santa Catalina Island is the perfect place to enjoy SUP boarding, swimming, chilling and exploring. We also arrange a delicious picnic-style lunch at this beautiful secluded island.

Sound Bath (Included)

Experience sound and vibration in your body. A sonic environment is created through the specific use of instruments such as Gongs, Singing Bowls, Drums. Relax and let the vibrations wash over you. Held in our ocean facing yoga shala.

Coiba National Park. Panama Surf & Yoga Retreat

Snorkel or Dive Coiba National Park (Included)

A UNESCO World Heritage site, the archipelago of Coiba is one of Panama's most beautiful places, just 60 mins away from our retreat centre by boat.

The beaches are exquisite and the island and surrounding areas offer some of the most spectacular and diverse marine life on the planet.

Snorkeling and lunch are included in this full day adventure.

Choose to dive for an extra $60 USD (must be PADI certified).

Beach Bonfire (Included)

Nothing tops off a week by the ocean better than a beach bonfire under the starlit sky and shared with new friends.

Surf Lessons (Optional)

Waluaa Surf School proudly teaches the International Surfing Association (ISA) surf program. A technical program delivered in a simple, safe and encouraging manner, with a combination of in-water coaching, video feedback and surf theory.

Our coaches take the time to explain the fundamentals of surfing with continuous feedback for you throughout the week. Our ISA certified coaches are technically sound, patient, and fun. Every surf coach is here to support you as you achieve your surf goals.
You can expect:
- Simple and concise explanation
- Demonstration using key words and cues.
- Personalized coaching with a maximum of 1 or 2 other surfers at your same level.
- Active, repetitive practice of each skill.
- Continuous Feedback - immediate and encouraging

Our surf lessons are held at the warm waters of Playa Estero, one of the best beach breaks in Central America for beginner and intermediate surfers. A relaxed and uncrowded beach with a gentle soft sand bottom with no precarious reef or rocks and no dangerours rips, and offering a very consistent swell.

Playa Estero is ideal for all levels of surfers, at about 700m long it has a variety of sand bars that deliver varying waves depending on the tide and the size of the swell.

Horseback Riding (Optional)

Let Santa Catalina’s local horseman take you on a magical tour through
Santa Catalina’s farm land and beaches. Take in the stunning vistas at the hilltop, then finish with a breathtaking ride along Playa Estero. Our half day tour brings you further inland to explore more of Panama's beautiful countryside. Suitable for all levels.

Guided Nature Walks (Optional)

Join our local guide and take in the ocean views, learn about the local wildlife, birds, flora and fauna.

The Details

Your Retreat Includes:

6 nights in a Deluxe or Standard private or shared room at Santa Catalina Hotel. (room descriptions on booking page). Complimentary toiletries. Each room has a hammock and patio with table and chairs. Hotel has an onsite pool & restaurant.
All-inclusive meals: daily fresh, sea and farm-to-table breakfasts, lunches and dinners catered by the onsite restaurant. Dietary restrictions can be accommodated. Coffee & tea and juice in the morning.
The following activities detailed above:
- 2x daily Yoga, Meditation or Breathwork sessions
- Sound Healing session
- Half-day excursion to Santa Catalina Island including picnic lunch and paddleboarding
- Full-day excursion to UNESCO Coiba National Park snorkeling (diving available for extra $60 USD)
- Dry land surf lesson
- Closing Beach Bonfire
2 airport transfers
Your local guides for the week
Use of paddleboards, kayaks, bicycles
Community, connection, play, exploration, introspection, rest and an adventure of a lifetime!

Not included:

Your flights to Panama City (suggested arrival no later than Dec 7th, 2025).
Hotel in Panama City December 7th. It is recommended you arrive to Panama City December 7th to overnight and catch the retreat shuttle departing December 8th, at 9am to Santa Catalina
Learn to surf packages. Option to add between 1-5 lessons over the week.
Extra activities (e.g. horseback riding, massages). Can be added at booking or booked through hotel once on retreat.
Travel medical and trip cancellation/ interruption insurance (required)

Investment:

Deluxe Room (Private): $2450 USD (no surf package)
Standard Room (Private): $2250 USD (no surf package)
Deluxe Room (Shared): $2075 USD (no surf package)
Standard Room (Shared): $1950 (no surf package)
- $500 USD non-refundable deposit required to save your spot
- Payment plans available
- Surf packages available at check out (1-5 days: +$80 to +$400 USD)
Please read and accept the Terms & Conditions. A copy will be emailed to you for signature and return once you have registered.