Muscle “cramping” in a yoga class can occur at any stage in the class, but it is generally when the body is taking on a more challenging pose or can be tired, hot, and possibly dehydrated.  

Students in class, myself included, often need to find a quick and effective way to manage this when it occurs so as not to inhibit our yoga practice session.

Instinctively, when we cramp up we often begin to massage the muscle and surrounding area which often alleviates the issue as it helps to move blood with a good supply of electrolytes and glucose directly to that target area.  Since the muscle is strongly contracted, stretching out the opposing muscle is also generally needed. Cramping can be very sudden and painful, a common example being in the calf or feet, and here a strong dorsiflexion of the foot often releases it.  You may have observed a massage therapist may also do this for you if it happens whilst having any calf massage therapy. Instinctively standing and changing the body position may also be enough of a stretch or movement in itself , or finding a Down Dog, encouraging the heels towards the floor, or a low crescent lunge with the knee gliding in front of the toes also can be really helpful.

If your cramp occurs more towards the end of your yoga practice, you may take that as a signal that you are tired or depleted or your body may be asking you, especially in the heated yoga sessions to take the time to slow down and pause before you finish up with the long anticipated “Corpse Pose” – Shavasana!  We can, therefore, turn inward and be more aware of these natural preventative body queues!

Ref: Bernie Clark is the creator of YinYoga.com

HAY Updates

New UK Retreat Dates: Thursday, 26th- Sunday, 29th September,  at  7th Rise Cornwall.

Please note that travel arrangements are included in the total cost per person with return flights and private taxi transfer to and from the Retreat.

Direct booking will be live soon on the website. Register interest here for this amazing Cornwall retreat →

About this retreat:

Set in the valley of an ancient oak woodland, on the banks of the River Fal in Cornwall, 7th Rise is an off-grid wilderness retreat, a foundational space for a wild way of life.

The Retreat will be fully catered and will include twice daily yoga classes, Yoga Nidra offerings, a wild workshop and free time to swim and explore this off-grid experience.

Class Etiquette / Payments

•  Please note the revised T&C’s in relation to the Flexible Voucher offer,  which include payment in advance of attending the class session, that they are non transferable and will be valid for 6 months from date of purchase.  The revised policy being an investment into your continuity of yoga practice as well as enhancing the payment system overall.
• We request that attendees pls try arrive, at least 5 mins before class, to settle yourself and other attendees.
• Shoes should be ideally removed before entering the yoga space ensuring all doors remain closed so that we can offer the most optimal temperature for an enjoyable, hot yoga session!
• Finally, please note that there are no classes this weekend as I will be putting my cramping advice to the test myself taking on the Barcelona Marathon!

See you on your mat soon

All the Best

Vanessa x