AsuraYoga: Hatha Vinyasa Yoga

Chocolate and Amaretto Fruit Cake

2012-01-30T20:00:00.000+01:00

This is an easy to make, moist chocolate cake. As usual I've reduced the amount of sugar added which I believe doesn't impact on the flavour of the cake as most cakes are far too sweet. However, if you prefer a sweeter cake add an additional 20g of caster sugar.
Marinade the dried fruit in Amaretto for 24hrs before making the cake. You can use any combination of unsweetened dried fruit and if you want more 'bite' to the cake add 50g chopped walnuts when you add the fruit to the cake mix.
Put the mix into a lined, round 16cm springform cake tin and bake in a pre-heated oven for 35-45mins at 180C.

Ingredients
95g unsweetened dates
55g unsweetened dried cranberries
2 tblsp Amaretto
170g unsalted butter (room temperature)
50g brown sugar
50g caster sugar
140g plain flour
1tsp baking powder
60g best quality unsweetened cocoa powder
3 medium eggs (beaten)

Method
Marinate the dried fruit in Amaretto for 24hrs.

Put the butter and both types of sugar in a mixing bowl and cream together until light and fluffy. Little by little add the beaten eggs, make sure you incorporate all the egg into the butter/sugar mix before adding more. Make sure every bit of egg is well mixed in, don't leave any visible egg in the mix. Using a metal spoon, sift and fold in the dry ingredients, flour, baking powder, cocoa powder.

Add the dried fruits and fold in. Put the mix into your pre-prepared cake tin and bake in the middle of the oven for 35-45 minutes. After 35 minutes test the cake with a skewer, if the cake is cooked the skewer can be inserted into the cake and then will come out clean. If there's cake mix on it you need to continue baking for up to 10 minutes more. The final time depends on your oven.

Cool on a wire rack and when cold store in an airtight cake-tin. If you can resist it, the cake will stay fresh for up to 5 days. It's delicious if served with natural, Greek style yoghurt. This cuts through the sweetness of the Amaretto and compliments the flavours very well. It would also be good with vanilla or chocolate ice cream.

Parmesan Biscuits

2012-01-24T19:11:00.000+01:00

These delicious snacks won't last long and you'll find yourself making them time and again. They make a great gift and are good any time of day. I particularly like them with cranberry sauce. That mix of sweet and savoury is yummy.
They are easy to make but the temperature of your kitchen will make a difference to how easy it is to work the dough. In a very warm kitchen the dough can be pretty sticky, try not to add too much flour when you're rolling the mix. Use all your ingredients at room temperature. Makes around 30 biscuits.
Pre-heat the oven to 170C, bake for 10 minutes.

Ingredients
2oz/60g plain flour
2oz/60g butter
2oz/60g strong cheddar, grated
2oz/60g parmesan, grated
1/2 - 1 tsp freshly ground pepper

Method
Rub the butter into the flour until you get a breadcrumb consistency. Add the grated cheeses and ground pepper, stir then bring together into a dough.
I like to roll out half the mix at a time, it makes it easier to work and to use a 4cm pastry cutter. With this recipe you can re-use and roll every last bit of dough. Roll the dough as thinly as you can.
Use parchment paper on a baking tray to ensure the biscuits don't stick. Bake for 10 minutes at just above the middle of the oven and the biscuits should be golden brown. If you are using a fan assist oven you can do the whole batch in one go but you may need to reduce the cooking time by a minute or two so keep an eye on them. Cool on a wire rack and store in an airtight tin.

You can use other cheeses than parmesan and cheddar but those two work best. Also, because the fat content of cheese varies you may need to experiment with the cooking time and quantities if you use different cheese.

These are not a low cholesterol or low calorie snack but they are worth every mouthful if you want something different for a savoury treat.

Easy Vegetarian Samosas

2012-01-24T14:10:00.001+01:00

Homemade samosas are much tastier than the shop bought variety and are more versatile as you can change the spice mix and/or filling to suit your tastes.

Instead of folding the pastry into a traditional triangle I use a pastry cutter and make 'pasty' shaped samosas. This recipe makes 22 samosas with a little filling left over to turn into a lovely curry! You'll also need a little sunflower oil for shallow frying.

Filling Ingredients
1 carrot finely diced
1 medium sized potato peeled and diced
2 tblsp frozen peas

1 small onion finely diced

2 cloves garlic finely chopped

1 tsp aromatic salt (*sea salt, allspice, cinnamon)

1 tblsp sunflower oil
1tsp each cumin seed, coriander seed, garam masala
1 red chilli (de-seed if you don't want them as spicy)
Method
Put the oil in a heavy based frying pan and heat to a medium heat. Grind the cumin and coriander seeds, add the aromatic salt and garam masala, add to the oil and cook for a minute, add all the other ingredients and stir well, turn the heat down and leave everything to sautee until cooked through, turn off the heat, add the peas, stir and leave everything to go cold.

Pastry Ingredients225g plain flour
1/2 tsp table salt
1 tblsp sesame oil (if you don't have this use sunflower oil)
cold water to mix to a soft but not wet doughMethodput the flour and salt into a bowl, add the oil and mix with a knife, add the water and bring the mix together into a soft dough, cover with clingfilm and set aside for 1 hour.

On a lightly floured board roll out the pastry to 2 or 3mm, use a 10cm metal chef ring or pastry cutter to cut your samosas. Use a flour and water mix as 'glue' to seal the samosa. Using a pastry brush, lightly brush the 'glue' mix all around the edge of the pastry circle. Add a teaspoonful of cold filling to one side of the circle then fold the pastry over and press the edges down. If your kitchen is very warm only make 4 samosas before cooking them as the pastry can become slightly sticky and more difficult to work.

Shallow fry in vegetable oil, for 2 - 3 minutes per side until golden brown, cook a few at a time.

Delicious eaten hot or cold. These samosas freeze really well too and can be re-heated from frozen in the oven at 180C for 15-20 minutes. Two per person make a great starter with a little salad and mango chutney or lime pickle or a yoghurt dip.

* aromatic salt: 500g coarse sea salt, 1 heaped teaspoon allspice, 1 heaped teaspoon cinnamon powder. Mix everything together and store in an airtight jar and use as stated in the recipe.

Perfect Fruit Cake

2011-12-29T19:54:00.000+01:00

It's easy to make a perfect, moist fruit cake. This cake can be made with or without alcohol and you can choose the types of dried fruit you prefer. I like to use a semi dried fruit rather than something that has been too dessicated. It makes for a much tastier, moist cake. Also, I always use butter not artificial spreads and use less flour and sugar than most recipies would tell you to use.
For this cake (pictured) I marinated the dried fruit in whisky for 2 weeks before using.

Ingredients
170g butter
140g brown sugar
75g chopped walnuts
440g mixed dried cherries and dates
50g sultanas
1tsp baking powder
200-225g plain flour
3 large eggs - beaten
whisky to personal taste

Method

Preheat your oven to 170C, do not use fan assist for cake baking. Line a 16cm springform cake tin and set aside.

If you have one, use an electric whisk to cream your butter and sugar together, if not put effort into creaming them together as the more you beat them the lighter your finished cake. Slowly add the beaten eggs to the butter/sugar mix and incorporate well. Don't worry too much if the mix seems to curdle, you can add a spoonful of flour and mix that in.

Now add the walnuts and all the dried fruits and mix them well into the butter, sugar, egg mix.

Add the tsp of baking powder and using a metal spoon, fold in the plain flour. Keep folding until all the flour is fully mixed into the wet mix.

Put the mix into your cake tin and bake for one hour without opening the oven. Check the cake with a metal skewer, if the skewer comes out clean the cake is done (depending on your oven, it may be cooked or may need between 5 and 20 minutes more). After the first hour keep checking the cake every 5 minutes if it seems nearly cooked or after 15 minutes if the skewer is still quite covered in mix. Many recipies give a cook time of 2 hours or more, this is usually far too long and creates a dry cake.

Once the cake is cooked, leave it for a few minutes in the tin then turn out onto a cooling rack and if you are using alcohol, pour 2 tblsp of whisky over your cake while it is hot. Once it's completely cold wrap it in foil and set aside (if you can bear to not eat it!) for 2 or more weeks.

Enjoy

Focaccia

2011-10-17T14:57:00.000+02:00

This is my simple, pretty much foolproof recipe for a perfect focaccia. It's a very easy to create different flavours of focaccia so you can easily use more garlic, or no garlic, sun-dried tomatoes or thyme instead of rosemary.. the choices are endless. You can use wholemeal flour instead of plain white but the texture will be different.
For this recipe I've used the garlic, rosemary and rock salt purely as toppings and not included them in the dough. If you want, increase the amount of garlic and rosemary, chop them finely and add to the dry ingredients before adding your water to make the dough.

Recipe
225g plain white flour (no need to use strong white flour)
1/2 tsp salt
1 sachet dried yeast
150ml warm water
1 tbsp good olive oil
Topping
5 or 6 cloves of garlic, thinly sliced
several sprigs of rosemary
large grain sea salt
good extra virgin olive oil

Method
Put all of the dry ingredients into a bowl then add the tablespoon of olive oil, add the water and bring together into a rough dough. If you want to add garlic, rosemary and black olives to the dough do that before you add the water, then mix together. Make sure any additions are well chopped and not in too large pieces.

Once you have brought the ingredients together your dough should look something like this.
Using only a small amount of flour on a board or work surface knead the dough for 10 minutes or until it looks smooth and shiny.

Put the kneaded dough into a clean and lightly oiled bowl. Cover with a hot damp tea towel and leave in a warm place for 30-40 minutes. The time you need to rise the dough will depend on the temperature of the place you leave the dough. It will double in size and look slightly spongy when it's ready for a second light knead.

Once the dough has gone through the first rise, take it out of the bowl and on a lightly floured surface knead for a minute or two only. Roll out the dough to roughly 1cm thick. I like to bake my breads on an oven tray covered in parchment (baking) paper. That way I find you don't need to oil anything and the bread never sticks.
Traditionally focaccia is tear drop shaped but that's just a matter of aesthetics. Whatever shape yours ends up won't affect the taste!

I like to make my indentations (use knuckles) on the dough now, it's traditional to do it after the second rise and before you add any toppings. Cover the dough with lightly oiled clingfilm and allow it to rise a second time. At this stage I slice my garlic and wash the rosemary and pre-heat the oven to 200C, 400F or gas mark 6. By the time the oven is heated the bread will be ready for topping.

In the indentations (make them now if you didn't do them before) place the garlic slices, the sprigs of rosemary and a good sprinkling of extra virgin olive oil.
Bake in a heated oven for 25-28 minutes until golden brown. The bread is done when if you tap the underneath and it sounds hollow.
Put the bread on a cooling rack, pour some more olive oil over it and sprinkle a generous amount of sea salt over the focaccia.

Focaccia is best eaten straight away and is yummy with all kinds of dishes.

You can replace the garlic and rosemary with an equal amount of sun-dried tomatoes and thyme.

Lemon & Lime Pickle with Ginger & Chilli

2011-10-06T16:29:00.000+02:00

Making pickle is very easy, just time consuming in terms of chopping the fruit and waiting for the pickle to mature. It's much cheaper to make your own and once you do you'll never go back to store bought. The beauty of doing your own is you can control the spice strength and the overall flavour. This recipe is one of my favourites from many trials.
Start with roughly the same overall amount of lemons to limes. I like it slightly more lime flavoured so have added one extra lime to this batch.
Ingredients
6 or 7 limes (unwaxed or washed and scrubbed)
3 lemons (unwaxed or washed and scrubbed)
1 tblsp chopped fresh ginger
3 fresh red chillies, chopped
1 tsp dried chopped chillies
1 tsp coriander seeds
1 tsp cumin seeds
1 tsp mustard seeds
1/2 tsp nigella seeds
2 tbsp vinegar (any kind)
4 tbsp salt
1/2 tsp asafoetida (hing) for sterilising your jar
Method

Begin by gently roasting the dried chillies, coriander, cumin, mustard and nigella seeds until hot to the touch. Make sure you don't burn the mix or your final pickle will have a bitter flavour. Once the seeds become hot to the touch put the mix into a mortar and leave to cool.

While your spices are cooling, start chopping the lemons and limes retaining as much juice as possible. I like to cut the ends off the lemons and limes plus make sure there are no pips included. I know people who use the whole fruit, ends, pips and all so I leave that up to you. Put the retained juice with the vinegar into a jug and set aside. I like to cut each piece of fruit into at least 24 pieces. You'll find that once the pickle is ready to eat the pieces will be larger than when you first cut them and if you start with large pieces you'll end up with a pickle that's not as easy to eat. This is of course down to personal preference.

In the pestle and mortar, grind your now cool masala mix. It's up to you how finely you grind your mix. I like a slightly coarse texture so don't grind the mix to a fine powder. Once the mix is to the texture you want, add the turmeric and mix in.

Chop the fresh chillies and the fresh ginger and set aside with the 4 tbsp of salt. Keep these ingredients separate.

Sterilise your clean jar by putting a small amount of asafoetida (hing) into a small frying pan and heating until the powder smokes. Place your jar over the smoke and let the jar fill with the asafoetida smoke, leave for one to two minutes. This is a very traditional Indian method of sterilising.

You are now ready to start layering all your ingredients. Begin with a layer of your masala mix, then add a layer of the fruit mix, add a few pieces of ginger and a few pieces of chilli, then a layer of salt. Continue in this way until all the mixes are used up. Finally add the retained juice/vinegar mix then seal the jar and leave it alone for 3 days.

On day 4 give your mix a good stir with the handle of a wooden spoon. Stir the mix every other day for 25 to 30 days after which time all the peel should be lovely and soft and all the flavours well developed. Any juices will also have thickened. If you are lucky enough to live somewhere with sunshine you can speed up the maturing process by placing the jar in sunlight for a couple of hours a day, make sure the jar is covered with a muslin cloth or a tea towel. Be patient, the end result will be worth the wait and the finished pickle can last for a very long time. It doesn't in my house as we eat it pretty quickly.
This is my fresh batch of pickle, made today so there's no photo of the final product. In 25 days or so I'll post a photo of the end result.

Perfect Lime Pickle

2011-10-05T11:56:00.001+02:00

This is my recipe for lime pickle and even though it takes about a month before the pickle is ready for eating, it's worth the wait. This recipe makes a decent quantity which should last a while, unless you're like my friend Steve who eats it with everything. The last batch I made I decanted some from my large jar into smaller jars for gifts and gave away 5 jars of pickle and I still have plenty left for me. Use a glass screw top or lever top jar for storage. This pickle can last for a year or more but I guarantee you'll just keep eating it.

Ingredients
12 limes, preferably unwaxed

4 tblsp salt

10 small dried chillies, any heat you prefer

1 tsp fenugreek seeds

1 tsp nigella seeds

1/2 tsp turmeric powder

asafoetida - a pea sized amount

2 tblsp white vinegar (can use any other you like)

2 hot type fresh red chillies (optional)

zest of one unwaxed lemon (optional and not needed until pickle has 'proved')

Method

Finely chop the dried chillies and put them with the fenugreek seeds, nigella seeds and asafoetida into a heavy bottomed frying pan. Dry roast over a gentle heat until the chillies and seeds are hot to the touch. Do not over roast or they will become bitter. Set aside to cool.

You need to retain as much juice from the limes as possible and the help release juice from each lime, roll the lime firmly on a wooden board before chopping it into small pieces. I would cut each lime into at least 16 pieces. Once all your limes are cut up, put the retained juice into a jar with the vinegar.

After washing your jar in hot water, sterilise your pickle jar by placing a small amount of asafoetida in a dry pan, heat up until smoking and place the jar upside down over the asafoetida and allow the jar to fill with smoke. Leave it for 2 minutes and your jar is ready for use.

Grind your now cool chillies and seeds in a mortar and pestle to a fine powder, add the turmeric powder, this is your masala mix. If you want to use the fresh chillies, finely chop them (include seeds) but keep separate from the dry mix.

Sprinkle a layer of masala mix over the bottom of the jar, add a layer of limes, a few fresh chillies and add a good 1/2 tsp of salt, keep layering in this way until all the masala, lime, fresh chillies and salt are used up. Finish by pouring in the juice and vinegar mix.

Seal the jar and set aside for 3 days. On day 4, stir well with the handle of a wooden spoon, do not use metal. Stir the mix every other day for 25 - 30 days after which the limes should be beautifully soft and the pickle delicious.

If you have good weather you can speed up the process by placing the jar in sunlight for a few hours, cover the jar with a muslin cloth or tea towel. To add a little extra zing and summer freshness, once the pickle has proved add the zest of a lemon.

Tomato and Basil Soup

2011-09-20T19:19:00.000+02:00

This soup is easy to make, delicious and a very good way to use the glut of tomatoes we get at this time of year in Spain. I make two versions, one where I roast the tomatoes, onion and garlic and one where I don't roast.
This recipe will make a generous portion for 4 people or enough for 6 as a starter. Use the best quality tomatoes you can find. Also, it freezes really well and it's simple to make larger quantities.
I always use skinned tomatoes but you can keep the skins on if you prefer. To skin just put the whole tomato in boiling water for a minute then take out and put into cold water to cool enough to handle, the skin will slide off. If you've roasted the tomatoes the skin will fall off easily once cooled enough to handle.
Non-Roasted Version
1 kg tomatoes (skinned)
1 medium onion finely chopped
3-6 cloves of garlic finely chopped (I like lots of garlic but use as much or as little as you like)
knob of butter
1 tblsp extra virgin olive oil
1 good quality vegetable stock cube made up to 1 litre of stock
1/2 tub natural yoghurt
1 heaped tsp sambal badjak
1 tsp fresh lightly ground cumin
1/2 tsp fresh ground mixed pepper
small handful fresh basil, chopped
salt to taste
Method
put butter and oil in a heavy bottomed saucepan on a medium heat. Finely chop the onion and garlic, add to the pan, stir to coat with oil and butter and cook until soft (around 7-10 minutes), after skinning the tomatoes, chop them retaining as much juice as possible then add tomatoes and juice to the pan, add the sambal, cumin and pepper, stir and after 2 minutes or so add the vegetable stock. Let everything simmer for 10-15 minutes, take off the heat and blend, put the soup back into the pan and taste, add salt if you think it needs it, add the yoghurt and basil and cook for 2 minutes on a low heat. Serve with crusty bread.

Al Andalus Trail 2011

2011-07-08T16:00:00.001+02:00

Helen, Annick and I would like to wish all participants of this years Al Andalus Trail Ultra Marathon the best of luck.
We hope you all have a safe run and for those of you who are returning that you best last years times.

New Class Times

2011-06-20T14:58:00.000+02:00

From Tuesday 21st June 2011 our summer class times will change to:

Tuesday - 18.00 to 19.30
Saturday - 16.00 to 17.30

Prices haven't changed so each class is 7.50euros if you pay per class or 25euros if you pay for 4 classes upfront. That covers any 4 consecutive classes.

Yoga Mat Bags SOLD OUT

2011-06-20T14:42:00.000+02:00

Our yoga mat bags are now sold out. I'm not sure when more of these great bags will come into stock, but if you'd like one, email me and I'll add your details to a pre-order list.

Free Yoga + Picnic

2011-04-28T10:32:00.000+02:00

Join us on Sunday 22nd May at Bermejales for a free hour long yoga session followed by a picnic. We'll meet at 12.30pm outside Meson Diego in Alhama de Granada and then head off to the lake taking as few cars as possible. Please bring your own drinks and something yummy for everyone to share at the picnic as well as a blanket or fold up chair, but don't worry if you haven't got your own yoga mat as I'll have some with me. If you'd like to make your own way to the lake we'll be on the campsite side just past the dolmen, I'm sure you'll see us.

Please email or phone to confirm you'd like to join us.

News 2

2011-02-08T13:53:00.000+01:00

Finally worked out the problem with photo upload so here is the photo of the new winter rugs. They certainly make floor work and meditation much more relaxing.

I was hoping this year that we could do some alfresco yoga followed by a picnic at lake Bermajeles, but the water is so high the area I wanted to use is now underwater! I'll search out another location and blog details asap.

News

2011-02-08T13:26:00.000+01:00

It's been ages since I last had a chance to write on my blog. How people who update loads everyday manage to have a life as well I don't know! After a busy end of year I've been having a few weeks off but now we're back to normal with classes and retreats.

Tiled floors are fantastic in the heat of summer but can be too cold for extensive floor work in winter. So the yoga room has a new addition of some large thick rugs for winter. The rugs were generously donated to us by Rani & Steve Saward. Am having some trouble uploading photos to my blog, once I resolve this issue I'll upload photos of the winter layout.

The new year for us didn't start too well as two dear friends died. One after a long illness and the other very suddenly aged only 40. It does bring home the fact that we should try to live every moment as well as we can and to appreciate and love family and friends and show them this perhaps a little more often than we do.

Time is flying by and it's hard to believe that it's already February 8th.Life now goes past so fast that it's easy to let slide things that should be of more importance than just working and striving for more money. Don't get me wrong, money is great and when you have it opens up worlds of possibilities. But, the pursuit of material possessions doesn't make for happiness, just a need for more stuff. I've been trying to make more time to appreciate our wonderful countryside and just enjoying walking and sitting looking a the view. We are lucky here in that the weather is more often good than not and wherever you look there's something beautiful to see.

I wish everyone a happy and healthy 2011.

Yoga Class

2010-08-10T15:41:00.000+02:00

Marley in Halasana.

After a lovely hot summer our regular yoga classes will resume at the end of August. The first class will be on Tuesday 31st August at 5.30pm and then every Tuesday after until mid-December. Friday classes will resume on September 3rd at 9.45am and continue until December. Classes are 7.50euros per class on a pay as you go scheme and we'll still be working from our great venue: Casa de la Sonrisa. I look forward to seeing you there.

Massage Converts

2010-07-25T15:03:00.000+02:00

Helen massaging Jennie at our favourite location of the ultra trail - Jatar

During the race we were suprised to find a percentage of the runners who had never had a therapeutic or sports massage before. None of these runners realised the benefits of post race massage and after talking to them I think we persuaded them that not only were post race massages well worth it but also pre-race and regular massage. We had several converts and we hope that once they go home they can find someone to work with who can help them get the most from their training and races and improve on their times and stamina.

Al-Andalus Trail

2010-07-25T14:55:00.000+02:00

Here's Annick massaging Colm McCoy after the fourth and hardest stage of the Trail.

After 62kms of hard running through the countryside ending with a 4km uphill section to get to the campsite the runners were glad of some relaxing massage.

This year we used Helen's anti-fatigue oil on a test group and got a positive response from it. We know it works but it's always good to get feedback from impartial participants who have been pushing their bodies and muscles to the limit. The consensus was it helped muscles recover quicker and there were no 'heavy legs' the next day.

Ultra Trail 2010

2010-06-17T17:25:00.000+02:00

The Al-Andalus Ultra Trail 2010.

If you elect a post race massage to help ease the legs for the next days running, ask to be massaged with our specially formulated anti-fatigue oil.
This base oil plus essential oils works quickly and effectively to ease tired muscles and is something our masseurs use on themselves at the end of a long session of working with the athletes.
You will have the opportunity to purchase a 50ml bottle of this exclusive mix for 5 euros.

Al-Andalus Ultra Trail

2010-06-17T17:15:00.000+02:00

Once again Asura Yoga are providing the massage support for the Al-Andalus Ultra Trail, a 230km cross country race staged over five days.
This year the race takes place between the 12th and 16th July, more details from: http://www.alandalus-ut.com/
The participants will have the opportunity to elect for post race massage throughout the event and our masseurs will be at each race camp to assist the runners. Massages are 10 euros for 10 minutes.
However, on the arrival weekend of 11th/12th July our team will be at your pre-race venue, the Manzanil Hotel in Loja and will be available for longer massage sessions. We will also be pre-booking massages for during the race stages so speak to either Sami, Helen or Annick at the hotel and book your spot on the couch.

Yoga Mat Bags

2010-04-11T20:10:00.001+02:00

These 100% cotton yoga mat bags are available in five colours: black, navy, burgundy, olive green and lilac. Each bag has two side pockets with button fastener, a shoulder strap and drawstring top closer. The bags are approximately 75cm x 20cms.

9.00 euros each + 3.50 euros p&p (Europe only)

Email for bulk buy discount details.

Estas bolsas de algodón 100% estera de yoga están disponibles en cinco colores: negro, azul marino, burdeos, verde oliva y lila. Cada bolsa tiene dos bolsillos laterales con cierre de botón, una correa para el hombro y la parte superior del lazo más cercano. Las bolsas son de aproximadamente 75cm x 20cms.

9,00 euros cada bolsa + 3,50 euros gastos de envío

Para compras por volumen y detalles de descuento envia un correo electrónico

Anti Muscle Fatigue

2010-03-23T16:32:00.000+01:00

After a training session, intense yoga session or a race you can feel some fatigue in the major muscles. The level of fatigue or ache will vary depending on the amount of training you have done or the type of race you have participated in. A great way to alleviate muscle fatigue is to rub in our specially formulated Anti-Fatigue oil. Use after showering, no need to massage it in just rub it on your skin and let the active ingredients work.
We often use this oil in the course of our normal work. Not just on our professional athletes to assist with the reduction of lactic acid build up in the muscles but also on ourselves. After we've been working a race and massaged maybe ten or fifteen people one after the other, this mix helps us deal with fatigue in the hands, arms, shoulders and legs. It's ideal for anyone who has an active job or hobby. If you would like more details or to buy some oil please email me.

Easter Yoga Retreat

2010-03-15T21:38:00.001+01:00

This year we're having a special Semana Santa (Easter) yoga break. You can choose to stay with us for either four days or seven days. Starting on April 1st until April 7th we'll be providing two yoga classes per full day, with one class on arrival and departure days. There will be excellent home cooked vegetarian food, and the retreat is full board no matter how long you stay with us. A full range of on-site massage therapy will be available during the break and we can arrange for a variety of activities if you want to have a more active break: from bike hire with or without guide, to guided walks or a visit to the Alhambra Palace you can choose the level of activity you want on your break.
To stay with us for four days the fee is:

360 euros per person, shared en-suite room (double or twin)
415 euros, single en-suite room

To stay with us for the full week the fee is:

625 euros per person, shared en-suite room (double or twin)
725 euros, single en-suite room

Our nearest airport is Granada at 45 minutes. Malaga airport is around 1 hour 15 minutes. We can arrange airport pickups and the price depends on the number of guests are sharing the transport. Please ask on booking.
In the first instance please email us for availability.

Piriformis Stretch

2010-03-13T14:50:00.000+01:00

This pose is wonderful for stretching the muscles of the hips, thighs and buttocks.
Start this posture seated on your sit bones with your legs straight out in front of you.

bend the right knee and place the foot on the floor
take the right outside ankle to the left thigh just above, not on, the left knee
reach behind you and place your hands on the floor
sitting tall, slowly begin to bend the left leg until you feel a good stretch in the right leg and hip
press the right knee away from the body to help make a straight line between the knee and foot
only bend the left leg to a comfortable extent, never over stretch or over strain
try to maintain a tall spine with the chest lifted
hold for between five and ten breaths before slowly straightening the left leg and moving the right leg back to the floor so both legs are straight
repeat the above with the left leg

photo courtesy of Yoga Journal

Navasana - Boat Pose

2010-03-11T22:36:00.002+01:00

This very effective pose strengthens abdominals and quads as well as working the back and chest muscles.
Start from seated making sure you are on your sit bones and your legs are straight in front and just a little apart. Next:

bend both knees and put your feet to the floor
place your hands behind your thighs near the back of the knees and keeping the spine straight start to adjust your weight until you are balanced on your bottom
lift the feet until your shins are level with the floor, and make a straight line between knees and feet, do not allow the feet to move inward or the knees to drop out
flex the feet and ensure your chest is lifted to maintain a long spine
release the hands from behind the knees, straighten your arms with the fingers pointing towards the feet with the arms parallel to the floor
maintain the leg lift and hold for between five and ten full breaths
to release the pose place your hands behind the thighs near the backs of the knees and bending the knees take the feet to the floor as you adjust your weight forwards
straighten the legs and relax for a few moments

photo courtesy of Yoga Journal

Perfect Quad Stretch

2010-03-08T16:02:00.000+01:00

It's more usual to stretch the quads while standing. This is perfectly acceptable but more often than not when I watch people stretch in this way they are doing it incorrectly and not really benefiting from the movement. A foolproof way of quad stretching is by lying on the floor.

begin by lying prone in a straight line, make sure both hip bones can be evenly felt against the floor
place your forehead to the floor or if this is uncomfortable put your left hand under your forehead and rest your head on the hand
press your pubic bone into the floor, 'tipping' the pelvis and lengthening your spine, maintain this position throughout the stretch
bend your right knee and reach behind to grasp the foot or ankle with the right hand, try not to lift the chest and shoulders off the floor
on an out breath, ease the foot closer to the buttocks while maintaining both hip bones on the floor and the pubic bone pressed into the floor
try to ease the foot closer to the buttocks on each out breath, do this for five breaths before releasing the foot to the floor
rest for two breaths then repeat using the other leg and hand

Often when I teach this in class students find it more difficult and they achieve a greater stretch than if they use the standing version.

Tuesday Class

2010-02-12T14:25:00.000+01:00

We've been working hard and having fun during our regular evening classes. Each class, I try to challenge the class with a posture that they may not have tried before. In all our classes we have a combination of standing, seated, prone postures, twists and balances.
Flexibility of the spine is a key aim in yoga to allow for prana to flow freely throughout the body and the nadis.

Jaffa Cakes

2010-02-05T15:30:00.002+01:00

Preparation time 30 mins to 1 hour
Cooking time 10 to 30 mins

Ingredients
For the cakes
4 free-range eggs
100g/3½oz caster sugar
100g/3½oz plain flour, sieved
For the filling
1 x 135g/4¾oz packet orange jelly, chopped
1 tbsp orange marmalade
125ml/4½fl oz boiling water
200g/7oz good quality dark chocolate, minimum 70 per cent cocoa solids, broken into pieces

Method
1. Preheat the oven to 180C/350F/Gas 4.
2. For the cakes, bring a little water to the boil in a pan, then reduce the heat until the water is simmering. Suspend a heatproof bowl over the water (do not allow the base of the bowl to touch the water). Add the eggs and sugar to the bowl and beat continuously for 4-5 minutes, or until the mixture is pale, fluffy and well combined.
3. Add the flour, beating continuously, until a thick, smooth batter forms.
4. Half-fill each well in a 12-hole muffin tin with the cake batter. Transfer the tin to the oven and bake the cakes for 8-10 minutes, or until pale golden-brown and cooked through (the cakes are cooked through when a skewer inserted into the centre of the cakes comes out clean.) Remove from the oven and set the cakes aside, still in their tray, until cool.
5. Meanwhile, for the filling, in a bowl, mix together the jelly, marmalade and boiling water until the jelly has dissolved and the mixture is smooth. Pour the filling mixture into a shallow-sided baking tray or large dish to form a 1cm/½in layer of jelly. Set aside until completely cooled, then chill in the fridge until set.
6. When the jelly has set and the cakes have cooled, cut small discs from the layer of jelly, equal in diameter to the cakes. Sit one jelly disc on top of each cake.
7. Bring a little water to the boil in a pan, then reduce the heat until the water is simmering. Suspend a heatproof bowl over the water (do not allow the base of the bowl to touch the water). Add the chocolate and stir until melted, smooth and glossy, then pour over the cakes. Set aside until the melted chocolate has cooled and set.

Spicy Butternut Squash Soup

2010-02-04T14:09:00.008+01:00

Butternut Squash soup
Nice and warming with a touch of curry spice.
If prepared with vegetable stock it will be suitable for vegetarians.
Ingredients
2 pounds ( 900g ) of butternut squash flesh, cut into cubes
1 large onion, chopped
1 large potato, peeled and cubed

1-2 cloves of garlic, crushed

1 flat teaspoon of curry powder, mild or medium strength
1 bay leaf
salt and freshly ground pepper
3-4 cups chicken or vegetable stock
1 tablespoon sunflower oil
Method
1. boil the butternut squash cubes and the bay leaf in some water until nearly tender
2. sweat the chopped onion in the oil until transparent
3. add the crushed garlic, trying not to burn it
4. mix in the curry spice and stir
5. pour the cooked butternut squash into the mixture
6. add potato cubes, stock and salt and pepper, simmer until cooked
7. blend to a creamy consistency
8. serve with crusty rolls, delicious.

Retreat February 25th-28th

2010-02-01T12:38:00.000+01:00

Our end of February retreat is designed to invigorate the body after the natural slow down of winter. With a combination of lighter food and invigorating yoga we'll wake up our systems, get the blood pumping and elevate the positive emotions with meditation and pranayama. Every day we have two sessions of yoga. Each session comprises asana, meditation and pranayama. Using precise instruction and where needed hands on guidance we'll help you get the most from your practise.
Shared rooms for this retreat are 340euros per person and single rooms 360euros. There are only two single rooms available for this retreat. Contact us by email for a booking form.

Hamstring and Spinal Stretch

2010-01-31T18:37:00.001+01:00

This is an intense stretch of the hamstrings and back. Only go as far as you can when stretching, never over-stretch or over-strain. Yoga is not a competition and if you don't take care and approach each stretch with concentration, attention and without ego you can injure yourself. Whether you are in a class or practising at home alone you should approach each asana (posture) in the same way: as well as you can on any given day. Some days you'll have better stretching days than others, in the same way you have better running or cycling sessions.
Begin by standing with the feet parallel and just a little apart near the back of your practise mat:

imagine you are standing on a clock. Turn the right foot so the toes point at 1 o'clock then take a large step forwards with your left leg keeping the left foot at 12 o'clock
align your hips straight ahead
inhale and raise both arms above your head
exhale and bend forwards from the waist, keep the chest and head lifted looking ahead of you, this keeps the back flat
when you can't bend forwards anymore with a flat back relax the chest and head towards the leg, relax the arms towards the floor and if your hands reach the floor just relax them without placing your weight on them
if you cannot stretch down very far, that's fine. Just relax your hands and arms either side of your legs
breathe slowly and deeply and try to consciously relax the muscles in the legs, buttocks, back and shoulders
take 5 long slow breaths before lifting the head, shoulders and chest to make a flat back and come to standing on an in-breath
bring both feet together and stand straight for a few moments before doing the posture with the right leg forwards

The key to this posture is deep, slow breathing and not rushing. It takes around 30 seconds for a muscle to start relaxing in a stretch so take your time. If at any time you feel pain, or your legs shake, then slowly come out of the posture and next time don't try to push yourself so hard.

Reflexology

2010-01-27T15:15:00.002+01:00

Foot reflexology uses pressure points over the feet and ankles which correspond with locations throughout the body. By treating points on the feet the therapist can affect change within the body. Sometimes points on the feet can feel quite sore when the therapist is working them, this usually indicates an area that requires work and is quite normal. There are times when treating an area directly isn't appropriate: open wounds, burns, very recent injury... and this is where reflexology is very useful. Reflexology is very relaxing and our experienced practitioners can tell a lot about you from your feet. For people who can't bear to have their feet touched it is possible to use hand reflexology instead.

Therapeutic Massage

2010-01-27T14:50:00.001+01:00

This massage is exactly what it says. Therapeutic. It's not designed to relax you mentally or physically, it's designed to treat a problem. Using a combination of sports, physiotherapy and Swedish massage techniques a therapeutic massage can help you recover from injuries as well as assist with prevention of injury when combined with correct training techniques. Usually during a therapeutic massage only specific areas are treated rather than the whole body being worked on. Though, if you've really overdone it, you can have a full body therapeutic massage. Usually only for the brave!

Indian Head Massage

2010-01-27T14:45:00.001+01:00

Indian Head Massage is very relaxing and uplifting. A masseur friend once described it as 'shaking everything up and then calming and smoothing it down'. It's excellent for the scalp and if you suffer from thinning or very fine hair regular head massage does seem to help reduce loss. You also get a wonderful massage of the upper back and shoulders and the face. It's one of my favourite massages and if you've never tried it I can highly recommend it.

Aromatherapy

2010-01-27T14:39:00.002+01:00

Aromatherapy: This is the art of using combinations of essential oils with a base oil and massaging the personalised mix into the skin. The essential oils for your massage are chosen and mixed just before your massage and after a consultation. Helen will use the oils which are best for you to get the result you need. This is a wonderful, relaxing treatment and you can opt for a full body massage or a back massage. There are many essential oils and each has a different effect on the emotions, body and mind. To achieve the correct mix and a good result takes skill, sensitivity and a good touch. Whether you need uplifting, or relaxing, to develop more concentration and focus or to soothe aching muscles there is a combination of oils just right for you.

Alhama de Granada

2010-01-26T13:28:00.000+01:00

Alhama de Granada is a small historic town in the Poniente Granada region of Andalucia, comprising Moorish style white houses, traditional plazas and surrounded by beautiful countryside. We have natural hot springs, Roman bridges, 13th Century churches, the Los Tajos gorge and many more wonderful places and things to explore. A traditional Spanish town the majority of Alhama residents are Spanish and the bars serve wonderful tapas with your drink. Only 45 minutes from Granada airport and an hour from Granada city we are perfectly placed for a short or long break.

Alhama de Granada

2010-01-26T13:17:00.000+01:00

Winter in Alhama de Granada can be cold and snowy but it's a clean dry cold rather than a damp UK cold. Usually the skies are blue and even when grey are bright. We're over 900m above sea level and only an hour away from the Sierra Nevada ski resort so you can combine yoga with skiing if you want a different pace to your break.

Black Bean and Corn Salad

2010-01-25T21:42:00.001+01:00

This fabulous salad is great warm or cold and goes beautifully with fish, chicken, tofu, lasagne etc... make it just before eating or the day before to allow flavours to develop.
Ingredients:
2 tblsp virgin olive oil
1 garlic clove crushed
1 tsp ground cumin
1 medium red pepper finely diced
200g canned corn (use good quality and drain and wash if salted)
100g black beans (follow brand instructions for soaking and cooking)
1/2 cup roughly chopped coriander
1/4 cup roughly chopped mint
1 tblsp pomegranate molasses
1 finely chopped chipolte chilli
Method:
saute in olive oil on moderate heat the garlic, red pepper, chilli and cumin for about 5 minutes. Remove from heat and mix through the corn and black beans. Put everything into a serving bowl and add molasses and herbs and mix thoroughly. Serve immediately or refridgerate.

Yoga for Runners

2010-01-23T15:28:00.003+01:00

Targeted yoga can greatly benefit runners. Going to a specialist class that will help you stretch and strengthen the fascia, muscles, tendons and ligaments that are used when running will decrease your chance of injury during a race and increase your ability to recover after a race. To gain maximum benefit it's worth working with an experienced teacher who can best advise you on which postures to concentrate on. At Asura Yoga we have experience working with trail runners, extreme runners, keen cross country runners and runners who run for their own fun. We've provided not just yoga classes but remedial, sports and relaxation massages for our athletes. Every year we work with Axarsport during their training camps and provide support services and massage for the Al-Andalus ultra marathon. Bring your group to Aura Yoga and we will help you get the most from your sport.

Next Retreat

2010-01-21T17:55:00.004+01:00

Our next 4 day retreat is 28th January until 31st January. Email for joining details and payment options.
February retreats are: 11th-14th and 25th-28th.
Inclusive of all tuition, meals and handouts. 340euros per person/shared room and only 360euros for single room.

Four Day Retreats

2010-01-21T17:48:00.004+01:00

Lots of fun was had on our last retreat. Groups are deliberately kept small: max 10. That way I can keep a close eye on everyone and make sure every person works safely, within their own limits and feel they get attention during the class.
Personally I hate going to large classes where the teacher can't possibly keep an eye on everyone and the classes are by rote. I like a class where if someone struggles with something I can advise them or if necessary give them a different posture. That way you get the most of our yoga.

Casa de la Sonrisa

2010-01-21T17:25:00.009+01:00

We're really lucky to have a partnership with Casa de la Sonrisa. Not just for our regular yoga classes but also for our winter retreats. It's a lovely Andalucian style hotel in Alhama de Granada and our hosts Carla and Norbert are wonderul. All rooms have central heating, are en-suite and comfortably furnished. All our retreats, whether week long or four day are fully catered using the best local produce. All retreats are fully inclusive of tuition and meals and we have some wonderful masseurs working with us if you want to opt for a massage.

Hatha Vinyasa Class

2010-01-21T17:19:00.005+01:00

Our regular classes have started and the newly decorated and kitted out yoga/meditation room is working well. Tuesday evening classes are a bit more challenging than Friday morning class so it's worth trying both to see which suits you best. All classes include asana, pranayama and meditation and more classes will be added around our retreat schedule. After class we sit down for a nice cuppa.