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YOGA POSE OF THE WEEK: WIDE-LEGGED FORWARD FOLD

Declan Mair is one of our resident yoga teachers. His class Online Yoga For Beginners is on every Tuesday from 5.30 to 6.30pm. Declan uses yoga to find balance, stillness and peace in the chaos of modern life.

Here Declan shares one of his favourite yoga poses ~ Wide-legged Forward Fold.

WIDE-LEGGED FORWARD FOLD

“Prasarita Padottanasana, the wide legged forward fold ~ it’s a simple forward fold that when working with the breath is just bliss! Through each exhale just let your body give in, relax and enjoy!”

Declan Mair

THE BENEFITS OF THE POSE

A calmed mind.
Relief from stress, anxiety, and mild depression.
Relief from mild backaches.
Opened hips.
Relief from neck and shoulder tension.
Toned abdominal organs.
Improved digestion.

ACCESSING THE POSTURE

Take a nice wide step on your mat, pointing your toes forward. The wider the better, but make sure its comfortable for you.

Exhale as you fold over the legs, fill the movement with your breath and really feel through each vertebrae of the spine as you lower. Either let your arms hang or hold on to the elbows.

Take a bend in the knees, even if you don’t think you need it. This allows the lower spine to release and just ease into the fold. With each inhale, make a little more space in the spine and with each exhale, just allow the body to release further as you deepen.

Enjoy it here for a few breaths and when you feel ready…

Plant the palms on the floor, keeping the hips in line with the ankles. Almost as if the heels and hips are against a wall, even use a wall if you think it will help.

Keeping the hips where they are, walk the palms forward as you fold down further.

Relax, breathe and enjoy!

When you want to come out, gently walk the palms back in and then gently raise to standing. Wiggle or step the feet in and there you go!

This is my favourite pose by far. It’s fairly simple but works wonders for the body, it stretches into so many areas while allowing you to release, energise and relax.
Use your breath to guide you, each inhale as you lengthen from the hips up the spine creating space and each exhale allowing you to deepen. Combining the breath with each movement really allows you to deepen your practice and explore further. Just give it a go and see what happens!

Namaste.
Declan

Wellbeing at Restoration Yard

Our open studio space in The Wellbeing Lab sits in the eaves of our gorgeous stableyard, with views out to the beautiful nature surrounding us in Dalkeith Country Park. It usually plays host to our varied programme of classes, which all have a focus on health through wellness of spirit, mind and body. Enjoy yoga, Pilates, mindfulness and baby sensory classes as well as one-off wellbeing workshops. During the Covid-19 outbreak we are currently offering a programme of online yoga, mindfulness and fitness classes via Zoom! These classes are easily accessible through your home device with our teachers’ expert instruction and guidance. Take a look at our current Wellbeing Timetable.