Anti Muscle Fatigue

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

 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

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

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

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.