Soul to Sole

Soul to Sole Yoga classes, Reflexology, Reiki, Massage Therapies, Hopi Ear Candling, Ayurvedic Foot Massage.... Nikki McGrail (BWY/MFHT)
Holistic Therapist & Yoga Teacher.

My Mission Statement:

To help improve individuals health and wellbeing and bring about balance through Yoga and holistic therapies. I am fully qualified and insured. BWY Level 4 Yoga Teacher Diploma. BWYQ Level 4 Certificate in Teaching Gentle Years Yoga. (Chair Yoga)
Yin Immersion CPD course. RYT Yin Yoga & Ayurveda Certificate. BWY Foundation Course Level 1. I am trained in Yoga, Meditation, P

ranayama, Relaxation and Mindfulness. I work at Wirral Leisure Centres as a Yoga Coach. VTCT Level 3 Massage Therapy Diploma (Swedish Massage, Aromatherapy Massage, Indian Head Massage, Hot & Cold Stone therapy). Pregnancy Massage CPD course. Level 2 Swedish Massage. VTCT Level 3 Reflexology Diploma. Reflexology Lymph Drainage (RLD) CPD course. I am also an approved RLD practitioner. Level 5 Maternity Reflexology Certificate (AoR/Napier University). Advanced Maternity CPD course. Maternity Reflexology CPD course. Facial Reflexology CPD course (Bergman Method). WirralMet Thermal-Auricular Therapy Certificate. Reiki Usui Traditional System. Qualified Practitioner & Teacher. Please take a look at my website where all my treatments including prices are detailed.

13/06/2026

Exercise over 50, maintaining flexibility and muscle mass through menopause. However, it’s essential you cater to your own level of fitness.

This Yoga sequence I practice and teach frequently. I teach it at Hatha and Yin Yoga classes. The difference with Yin is I usually hold Swan for 2 minutes to allow the body to soften and relax into the posture (Pigeon/Kapotasana).

In my 40’s and 50’s I’ve loved the slowness and the more intense stretching of Yin. However, the body requires the balance of Yin and Yang, the fast and the slow! Shake up your exercise routine!

12/06/2026

Leg strengthening, a sequence I teach regularly at Mindful Stretching and Chair Yoga (with a chair at arm’s reach). The deeper the squat the stronger the stretch (limit range of movement if any issues with your knees). Video for instructional purposes only. Take care of yourselves 🙏🏻

07/06/2026

Strengthen hips, glutes & thighs.

Improves balance and stability, standing on one leg activates stabiliser muscles in the ankle, knee and hip reducing the risk of falls. This sequence I teach regularly at Chair Yoga classes.

Boosts functional mobility, strengthens hips, making tasks like walking, climbing stairs and standing up easier.

With one hand on a chair for stability, standing tall:

Lift leg forwards, sideways, backwards, sideways crisscross backwards, sideways crisscross forwards.

This video is for instructional purposes only, please work within your own range of movement.

06/06/2026

Toe tapping is a good starting point to improve balance and stability. Keeping the body tall as you tap the foot forwards, to the side and behind. The benefits include strengthening the feet and legs, reducing the risk of falls by shifting weight from foot to foot. Slowly building up to double taps as strength, balance and confidence grows.

I teach this exercise regularly at Chair Yoga with a chair at arms length to provide support if required.

livehealthierforlonger

05/06/2026

Improve your breathing and lower your stress levels with Nadi Shodhana (Alternate Nostril Breathing). It relaxes the body and can help improve lung function.

A number of patterns exist for alternating the breath but this is the method I use most frequently.

The video is for informational purposes only. Do not force the breath, please relax into the breath, if it feels uncomfortable please discontinue. Please work with this sequence at your own pace.

Alternate Nostril Breathing:
[Use the thumb to close the right nostril and then the ring finger to close the left nostril]
1)Relax into the breath and let the breath find its own natural depth and rhythm
2)Breathe in through both nostrils then close right nostril
3)Breath out then in through the left nostril
4)Then close the left nostril, breathe out then in through the right nostril
5)Then swap nostril and repeat for 4-5 rounds. Over time you can increase the number of rounds as you become more experienced working with this breathing technique.

Included in my reels there is a Turning Hands Meditation, which is a simpler alternative to Nadi Shodhana and offers the same benefits 🙏🏻

Strength and mobility over 50. Trying to maintain health and fitness levels as the body ages is challenging! The weight ...
31/05/2026

Strength and mobility over 50. Trying to maintain health and fitness levels as the body ages is challenging!

The weight gain, brain fog and joint pain were a shock for me as I had always exercised, but, the lifestyle and fitness routines that worked in my youth simply didn’t work anymore. At the time I wasn’t aware about visceral fat and how it wasn’t due to lack of discipline but hormonal changes. I also wasn’t aware of the impact these hormonal changes were having on my memory and joints, the lower back and hip spasms I was experiencing for the first time in my life. Topping up my hormones helped me as has changing my exercise routine and diet. I’ve included weight and resistance training, maintaining muscle mass and strength is key over 50. I prioritise protein as it combats muscle loss and supports bone health. I pay less attention to what I weigh on the scales and more to my strength, mobility, energy levels and metabolism. Also realising that perimenopause symptoms change over time, a few of my new symptoms include static shocks and my dead straight hair is now curly! 🤣 Any other women out there experiencing unusual symptoms?! Take care of yourselves, Nikki 🙏🏻

A lovely sunny start to the bank holiday weekend! I picked up breakfast from The Green Hut, readying myself for the busy...
23/05/2026

A lovely sunny start to the bank holiday weekend! I picked up breakfast from The Green Hut, readying myself for the busy day ahead!

I hope you all have a wonderful bank holiday weekend! Take care of yourselves! Nikki 🙏🏻

17/05/2026

Do you struggle to get out of a chair without using your hands, or perhaps it’s become a habit pushing into the chair rather than using your own power?

One of the quickest, most effective ways to strengthen your legs and core and prevent falls is sit to stand. There are three versions demonstrated here, determine the version that works for you.

If you think how many times, on a daily basis, you come up to standing from sitting. This small change can make a huge difference in a short period of time to your strength and independence. Take care of yourselves 🙏🏻

08/05/2026

I’ve ranked remaining healthy for as long as I can over longevity.

I’ve tried to remain healthy particularly as I head towards my 6th decade, with yoga, weight training, strengthening and conditioning exercises. Muscle mass naturally declines as we age (sarcopenia). I’ve prioritised leg and core strength, maintaining my strength for my long term health to ensure my mobility and independence.

The UK’s health expectancy has fallen by two years in the past decade - healthspan (living in good health) has fallen to 61 years for men and women. Lifespan is unchanged at 79 for men and 83 for women.*

In the UK, State Pension age is 67. On average we work for 40 years and are encouraged to pay into the system to support ourselves when we retire. However, remaining in good health, having the mobility, strength and energy to enjoy retirement can be a challenge, but can be improved by maintaining muscle mass.

In my yoga classes; Hatha, Yin and Chair I teach strengthening, conditioning posture work including functional movement. Take care of yourselves 🙏🏻
* Source: The Health Foundation (2026)

Happy bank holiday weekend, I hope you’re enjoying yourselves. This includes for me, my daily yoga practice, even if it’...
04/05/2026

Happy bank holiday weekend, I hope you’re enjoying yourselves. This includes for me, my daily yoga practice, even if it’s a cloudy bank holiday Monday!

Here I’m in a half dragonfly posture variation (revolved head to knee pose/parivrtta janu sirsasana variation). Having practiced Yin Yoga for 10 years and Hatha Yoga for over 30 years, I can come into this posture easily and comfortably.

Our skeletons are all unique to us; different length bones, different shaped bones, different hip anatomies, shallow hip sockets, deep hip sockets, hip impingement where the femur hits the edge of the pelvis/hip socket.

This ultimately determines our range of movement, we can work through tension and improve our range of movement over time with practice and patience. However, bone on bone (compression), cannot be improved through practice, modification is required, pushing past it can result in injury.

I’m very aware of my range of movement, body awareness is a part of yoga. In yoga sometimes we have to ask ourselves, do we have the bones for the posture, instead of trying to force our bodies into potentially injurious, uncomfortable postures and adapt the posture to our own range of movement. Take care of yourselves and enjoy the remainder of the bank holiday, Nikki 🙏🏻

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Moreton
CH472BG

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