Yoga Mat Bags

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

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.

Tuesday Class

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

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

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

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.