Hamstring and Spinal Stretch

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

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

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

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

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

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

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

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

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

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

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

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

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.