CONTRAST
THERAPY
Cora Contrast Therapy is the practice of alternating between the Finnish Sauna and the ice baths to enjoy a powerful physiological effect. This hot–cold cycle stimulates circulation, flushes out inflammation, and helps the body recover faster from physical and mental stress.
Heat dilates blood vessels, boosting blood flow and oxygen delivery, while the cold causes them to constrict, creating a natural pumping action that supports healing. Beyond the physical, cold exposure also triggers a release of endorphins, enhancing mood and building mental resilience. It is a ritual that leaves you feeling clear-headed, recharged, and deeply restored. These are group sauna and baths with max 6 people able to book per 50 minute session.
Arrive no earlier than 10 minutes before class. Doors lock once class begins with no late entry. Check in at the Studio, change and lock belongings in the Gallery, then head to the sauna and ice bath. Showers are available outside or in the Gallery after.
sauna and ice bath
Boost circulation, ease muscle tension, support immunity and calm the mind. Move from deep sauna heat to an invigorating ice bath, leaving you clear, balanced and recharged.
Before
SAUNA
Hydrate well: Drink water beforehand to support sweating and circulation.
Avoid heavy meals or alcohol: Keep digestion light and your system clear.
Shower first: Rinse off sweat, oils, and dirt to prepare your skin.
Dry off before entering: Dry skin sweats more efficiently.
Wear as little as possible: A towel or swimsuit is ideal, remove jewellery.
Bring a towel: Sit or lie on it to keep the bench hygienic and comfortable.
Set your intention: Use this time to unwind, breathe, and be present.
ICE BATH
Check in with your body: Avoid ice baths if you’re feeling unwell, fatigued.
Hydrate well: Drink water to support your circulation and recovery.
Warm up gently: A sauna session, or light movement will help prep the body.
Remove all jewellery: Metal can get extremely cold and cause skin irritation.
Wear appropriate swimwear: Comfortable, minimal clothing is best.
Set your intention: Breathe, focus, and mentally prepare for the cold.
DURING
SAUNA
Start slow: Beginners should aim for 5–10 minutes, seasoned users can go up to 15–20 minutes.
Listen to your body: Lightheadedness, dizziness, or discomfort are signs to exit.
Sit upright or lie down: Adjust based on comfort and how you want the heat to reach your body.
Stay quiet or meditate: Saunas are for silence or quiet reflection.
Use water on rocks sparingly: If permitted, adding water increases humidity.
Breathe through your nose: Deep, calm breaths support relaxation and oxygenation.
No electronics: Leave phones and devices outside.
ICE BATH
Enter slowly and calmly: Step in gently, control your breath.
Focus on breathing: Deep, slow nasal breaths reduce the shock response.
Aim for 2–3 minutes: Beginners can start with 30 seconds to 1 minute and build up.
Keep your hands out: If needed, keeping hands out of the water helps with comfort.
Stay still: Avoid splashing or over moving to conserve body heat.
Use a timer: Do not rely on instinct, especially as you become more tolerant.
Listen to your body: If you feel dizzy, numb, or panicked, get out immediately.
AFTER
SAUNA
Cool down gradually: Step into cool air, have a cold shower or for best results enjoy the Cora Ice Bath.
Rehydrate: Replace lost fluids with water or electrolytes.
Rest for a few minutes: Let your heart rate and temperature normalise.
Repeat if desired: Many enjoy 2–3 rounds of sauna and cold exposure.
Nourish your body: A light, healthy snack post-sauna can support recovery.
ICE BATH
Exit slowly and safely: Use handrails or assistance if needed.
Dry off quickly: Use a towel and change into dry clothing.
Rewarm gradually: Use gentle movement, breathwork, warm tea, or a sauna.
Avoid hot showers immediately: Let your body recalibrate naturally first.
Reflect & hydrate: Take a moment to notice how you feel, and drink water.
Track your progress: Logging sessions can help build consistency and resilience.
Pricing
À LA CARTE
Drop in
$40
Private Session
$80 members
$120 non-members
T&C’s
* valid for group contrast session of up to 6 people
* Private sessions are available by appointment.
* E-mail mibella@corastudio.co.nz to book.
PLANS
* 2 x Guest Passes per month
* Minimum 28 day subscription
* Billed every 28 days with auto renew
PLANs
Cora Studio’s most Elite membership. Created for those who see Pilates not as an occasional class, but as a consistent ritual for strength, longevity, and balance.
Members enjoy:
* Unlimited Pilates
* Complimentary Contrast Therapy
* 5 free guest passes per month
* Discounted and priority invitations to events and guest teachers
* Gifted Cora socks and a Sauna hat
* The freedom to move, strengthen, and recover whenever your body needs it
T&C’S
* Minimum 28 day subscription
* Billed every 28 days with auto renew
Cora
club
Join the Cora Club, an exclusive (yet warmly inclusive) membership that unlocks our best pricing on Pilates, contrast therapy, and IV nutrients. Enjoy private sessions, free guest passes, exclusive merch, and inspiring wellness events. It’s your VIP pass to feeling incredible, inside and out.