The Saunassa Experience
Heat, cold, rest, repeat
At the centre of every Saunassa is contrast therapy: moving between the heat of a wood-fired or infrared sauna, the warmth of a hot tub, and the shock of an ice bath. It’s simple, it’s old, and it works.
Four ways to move through the heat and the cold
However you come to Saunassa — solo before work, with a friend on a slow afternoon, or dropping into a guided class — there’s a session built around it. Here’s how each one works.
Sauna & Ice
A focused hour of contrast therapy.
Sauna & Ice is the simplest way to feel the benefits of contrast therapy: heat, then cold, on repeat. You’ll move at your own pace between the sauna and the ice baths for a full hour — there’s no instructor and no set routine, just you, the heat and the cold.
How it works
1. Arrive and settle in
First time at Saunassa? Come 10 minutes early to sign your waiver and get a quick induction. Returning? Just arrive ready to start on the hour.
2. Choose your sauna
Depending on the location, you’ll have access to either our infrared and wood-fired saunas, or our quiet (silent) and social (communal) saunas — alternate between them as you like.
3. Move into the cold
When you’re ready, step into one of the ice baths. We offer a few different temperatures so you can build up gradually.
4. Repeat, at your own rhythm
Cycle between hot and cold as many times as feels right over your hour.
Bring a towel to sit on and a water bottle to stay hydrated. Suitable for ages 10+.
Bring a towel to sit on and a water bottle to stay hydrated. Suitable for ages 10+.
Hot Tubs, Sauna & Ice Baths
The full Nordic spa routine.
This session adds the hot tub into the mix alongside the sauna and ice baths, plus access to a relaxation area. It’s the most complete contrast-therapy circuit we offer, and a good choice if you want to properly unwind rather than just recover.
How it works
1. Check in
New guests arrive 10 minutes early for a waiver and induction; returning guests start on the hour.
2. Warm up
Begin in the sauna — infrared/wood-fired or quiet/social, depending on location — to build up a deep heat.
3. Soak
Move into the hot tub to ease into a more restorative pace.
4. Cool down
Finish, or punctuate the session, with the ice baths. We offer several different temperatures.
5. Rest
Use the relaxation area to let your body settle between rounds, or once you’re done.
A one-hour session. Bring a towel and water bottle. Suitable for ages 10+.
A one-hour session. Bring a towel and water bottle. Suitable for ages 10+.
Slow Flow Sessions
An unhurried, off-peak version of the full circuit.
Slow Flow gives you the same access as our Hot Tubs, Sauna & Ice session — sauna, hot tubs and ice baths — but over 105 minutes instead of 60, with quiet chill-out zones built in.
It’s designed for when you want to linger: read a book, bring a friend, or just slow right down.
It’s designed for when you want to linger: read a book, bring a friend, or just slow right down.
How it works
1. Arrive and settle in
First time at Saunassa? Come 10 minutes early to sign your waiver and get a quick induction. Returning? Just arrive ready to start on the hour.
2. Choose your sauna
Depending on the location, you’ll have access to either our infrared and wood-fired saunas, or our quiet (silent) and social (communal) saunas — alternate between them as you like.
3. Move into the cold
When you’re ready, step into one of the ice baths. We offer a few different temperatures so you can build up gradually.
4. Repeat, at your own rhythm
Cycle between hot and cold as many times as feels right over your hour.
Bring a towel to sit on and a water bottle to stay hydrated. Suitable for ages 10+.
Bring a towel to sit on and a water bottle to stay hydrated. Suitable for ages 10+.
Guided Classes
Movement and breathwork, paired with the sauna.
Guided classes bring an instructor-led practice — yoga, mobility work or breathwork — together with sauna time, so the heat becomes part of the recovery rather than the whole session.
Classes run on a set schedule and include:
Broga
A men’s-only yoga class focused on posture correction and mobility, for all levels.
Move & Sauna
30 minutes of guided natural movement — crawling, rolling, squatting and flow work — followed by two 15-minute rounds in the sauna.
Sauna & Yin
An optional sauna at 7pm followed by a restorative Yin Yoga practice from 7:45pm.
Yoga & Sauna
A morning flow of mobility work and sun salutations, followed by two 15-minute guided-breathwork rounds in the sauna.
How it works
1. Book your spot
Guided classes have limited spaces and run at set times, so booking ahead is recommended.
2. Join the movement portion
Each class opens with its instructor-led practice — yoga, mobility or breathwork — building up warmth and readiness in the body.
3. Move into the sauna
The class transitions into one or more rounds in the sauna, using the heat to deepen recovery and integrate the movement work.
4. Wind down
Classes finish with time to settle before you head off.
Exact format and timing vary slightly by class — see each location’s schedule for specifics. Suitable for ages 10+.
Exact format and timing vary slightly by class — see each location’s schedule for specifics. Suitable for ages 10+.
Why hot and cold works
Moving between heat and cold stimulates circulation, supports recovery, boosts immunity, and helps reduce inflammation. Elevating the body’s temperature in the sauna or hot tub expands blood vessels near the skin’s surface. The plunge into cold water does the opposite, training your body to recover faster each time you do it.
More than the physical
Sharing the heat and the cold with other people changes the experience. Conversations start more easily in a sauna than almost anywhere else. That’s not an accident—it’s the whole point.
How credits work
One currency, every session
Every session has a price in credits. Spend them on whichever sessions you fancy, in any mix.
2
Credits
Sauna & Ice
60 minutes
2
Credits
Guided Classes
60 to 75 minutes
3
Credits
Hot Tubs, Sauna & Ice
60 minutes
4
Credits
Slow Flow
105 minutes, off-peak
Just drop in
Pay as you go, one session at a time. No membership, no credit pack and nothing to sign up to. Just book and turn up.
Credit pack
Buy a bundle of credits up front and spend them on any session within six months. No monthly commitment and no renewal.
Membership
Credits every month on a recurring payment: Starter gives you 9, Regular 18. Two-month minimum, then pause or cancel any time.
For example, 18 credits a month could be six Hot Tubs, Sauna & Ice sessions. Or nine Sauna & Ice. Or four hot tub sessions and three classes. It’s your call, every month.
Prefer not to count? Everyday and All Access memberships work on a daily allowance instead of credits: one session a day, or two.
Find a saunassa near you
Ready to experience it for yourself?
Find your nearest Saunassa and see what’s available at your local site.