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.

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.