Five Things a Chronically Busy Person Learnt at Upstate’s Week-Long Pilates Retreat in Thailand

I’m a busy bee. Twice-a-week soccer training, seemingly constant catch-ups and appointments galore. I play a never-ending game of Tetris with my calendar. It’s not often that I give myself the space to curl up on the couch and binge-watch something. Naturally, I was thrilled to turn on my OOO for a week-long Pilates retreat in Thailand.

Victorian Pilates studio Upstate has been hosting these international retreats since 2022. The experiences swap the studio’s high-street locations (spanning Torquay to Balaclava) for a secluded resort; a 45-minute class for a week of Pilates immersion. Each year, the team unveils a new location alongside returning favourites. In 2025, beyond Thailand, they’re heading to Sri Lanka and Greece.

The Thailand retreat is hosted at Absolute Sanctuary on the island of Koh Samui. There’s a fully equipped reformer Pilates studio and two mat spaces (including one open-air space in the treetops). Daily classes are led by Upstate instructors and everything is optional – in case you’re keen to spend one entire day by the pool. Here are five things I learnt while on island time.

In the lead-up to the trip, I’d fallen off the Pilates wagon. Winter made it harder to get out of bed in the morning. And all my aforementioned activities meant I made little time for an evening session. I was rusty. And nervous that a retreat would attract Pilates Queens (the more experienced, more dedicated iteration of a Pilates Princess). Though here, like at home, classes have plenty of modifications and your experience level is irrelevant. Just as quickly as I sprang off the jump board, my body adjusted to the three-classes-a-day lifestyle. And come day three (after the muscle soreness had worn off) I was feeling strong and nimble.

On our first afternoon, we convene in a thatched hut in the treetops for Yin yoga at sunset. It’s an idyllic spot for winding down. Bonnie, our retreat coordinator and calmly spoken instructor, steps us through the class. “Focus on your breath. Let your body relax into the stretch.” It’s during child’s pose that the lively group at the neighbouring sports field gets rowdy. On a normal day, such a distraction would throw me into a spin. But I take note of the serene location as Bonnie reminds us: “Don’t let outside distractions disrupt your inner peace”. Inhale, exhale – it’s that simple.

Each morning goes something like this: 7.30am coffee, 8.30am reformer Pilates, 9.30am breakfast, 11am mat Pilates and 12.30pm lunch. Never has squeezing so much in before lunch felt like less of a slog. And maybe that’s because you’ve got the whole afternoon to yourself. Head to a beach club? Happy hour at the nearby hotel? A trip to Fisherman’s Village? Relax in the sun? If you’re back in time for sunset yoga, it’s a bonus. We’re on island time, and every activity is completely optional.

One of the biggest fears I had in the lead-up to this trip was having to socialise with strangers. I’m an introvert and the idea of needing to make conversation every waking hour seems exhausting. But our group – made up of a mix of mother-daughter duos, colleagues, childhood friends and solo travellers desperate for downtime – was welcoming and warm. We bonded over two-for-one smoothies, comforted each other during unpredictably speedy boat rides and understood when it was time to shut up and read by the pool.

Back home, I’m a sore tummy girlie. Not in Thailand. Was it the slow pace? The limited stress? The sunshine? The loose linen? Or was it just that I wasn’t eating gluten for breakfast, lunch and dinner? We’ll never know. (We will, I’ve booked a doctor's appointment.)

The seven-day, six-night Thailand package starts at $2240 and includes accommodation, two to three daily classes, a snorkelling trip, a waterfall hike, airport transfers, all meals and 20 per cent off spa treatments. Get more information on Upstate retreats.

The writer travelled as a guest of Upstate Studios.