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5 Delicious Hip Openers for the Less Flexible Yogi

5 Delicious Hip Openers for the Less Flexible Yogi

Many people come to yoga as a way to increase their flexibility. I certainly did and I remember SO clearly how impossible some yoga poses seemed to be. How could I even dream of doing an utthita pādāngusthāsana balance (standing big toe hold) when I couldn’t actually reach my big toe? My adho mukha śvānāsana (downward-facing dog) looked more like a plank than a pyramid. And the floor was WAY TOO FAR away to touch in my attempts at standing forward folds.

But was I down heartened? Well, actually I was… I thought maybe I was ‘too tight’ for yoga. Too stiff to get anywhere. But I was wrong and my yoga teachers knew that lack of flexibility is no barrier to a budding yogi. They knew that with care and perseverance, yoga was JUST what I needed. They taught me versions of poses that I could manage. Versions that did increase my flexibility and modifications that worked for my beginner’s body. Amongst other things, they showed me poses that were perfect for my tight hips and short hamstrings.  And now as a yoga teacher, I absolutely LOVE showing beginner yogis these poses. So, if you are a wobbly warrior with the flexibility of an ironing board – read on! These beginner hip opening poses are perfect for you. (more…)

Sally Schofield

Yogi’s Guide: The Elbow and Forearm

Yogi's Guide: The Elbow and Forearm

In recent months I have explored the wonders of the wrist and the secrets of strong shoulders. Each has a huge influence on the way we practice yoga poses and both, rightly, deserved the individual attention. But, what of the bits of the arm between? Just a couple of bones, a few muscles and a hinge in the middle – let’s take a look and discover the sophistication of this undervalued anatomical part. (more…)

Sally Schofield

5 Poses for Super Strong, Sexy Calves

strong sexy calves

Our calf muscles are a great team. Two muscles, gastrocnemius, and soleus, both joined to the heel via the achilles tendon. Gastrocnemius is the powerhouse – propelling us forwards with every step we take. Soleus is a postural muscle – a less flashy chap that works a just a little but for a lot of the time. Soleus is what is working most when we stand still.

Strong calf muscles help us to stay upright and walk, but they also prevent the curse of ‘cankles’. When we are on our feet a lot, particularly in hot weather, our ankles can swell. That swelling is simply fluid called ‘lymph’ that has leaked from the blood vessels in our legs and flowed down to the lowest point. This leakage is a good thing and is supposed to happen. The lymph actually washes through the tissues before being reabsorbed back into the bloodstream.  It only becomes a problem for us when it is slow to be reabsorbed and starts to build up. Strong calf muscles help to pump the lymph out of the tissues and back into the bloodstream – swollen ankles solved! (more…)

Sally Schofield

Yogi’s Guide: Super Strong Shoulders

strong shoulders yogi guide

As a novice yogi, I clearly remember the frustration of poor upper body strength. My shoulders were so weak that chaturaṅga daṇḍāsana resembled a breakdancing caterpillar and iconic poses like bakāsana (crow) and handstands were an impossible dream. But I was not alone. Many people lack strength in their shoulders when they first come to yoga. Modern lifestyle no longer routinely includes the heavy lifting and hard labour that kept our ancestors naturally strong in the arm.

This does not mean that we can’t all aspire to super strong shoulders. Muscles have the capacity to become stronger throughout life. Even in older age, muscles will build with increased loading. So, how can we do this safely and effectively? (more…)

Sally Schofield
Pregnancy Yoga Guide

Yogi’s Guide: Strong Summer Legs

Yogi's Guide: Strong Summer Legs

Spring is here with it’s promise of glorious summer days. Soon legs will be tempted out from hibernation. Freedom from tights. No more trousers. Bring out the shorts and skirts I say!

This is a truly time of joy for most. And dread for many as the reality of what nature has bestowed on us in the leg department falls short of the media ideal. Very few of us have supermodel length legs that are sculpted to perfection. But fear not – yoga and our anatomy is all we need for super strong, summer legs. So, roll out your mat and set your intention. Lovely legs here we come! (more…)

Sally Schofield