Pose of the month: Wide Leg Forward Fold

Yoga with Lucy Nicholson

Hi, I’m Lucy Nicholson and I’m a Yoga Instructor and English Tutor. During lockdown, all ‘live’ yoga classes stopped, and home practise became common. Lots of people were working from home and juggling home-schooling, while having little time to exercise or look after their own well-being. During this time, I set up my own business called Lucy Literacy and Wellbeing – to support families with home-education, mind-fulness and yoga.

Here I’d like to share with you a short yoga sequence and pose of the month, to support your posture if you’ve been sitting at a computer (or on the sofa) for long periods of time.

It’s called wide leg forward fold or Prasarita Padottanasana C (in Sanskrit) which literally translates to feet spread intense stretch posture.

  • Start by inhaling and step your legs wide, stretch your arms out to the side and aim to get your ankles lined-up underneath your wrists, with outer edges of the feet parallel and toes slightly turned inwards.
  • Exhale and clasp your hands behind your back by interlacing the fingers and straightening the arms.
  • Inhale and lift your chest, open your heart and gaze upwards.
  • Exhale and fold forward. Aim to pull your hands towards the floor with straight legs. If this is too intense then slightly bend your knees or gently clasp your elbows.
  • Remain here for five deep breaths (in through the nose and out through the nose)
  • Inhale and come all the way back to standing (do this slowly to avoid getting dizzy)
  • Exhale and bring your hands back to your hips and release.

 Use this handy ABC checklist when practising Yoga:

A Alignment – make sure that joints are stacked – so knees over ankles / hips over knees

BBreath – Remember to breathe in and out with each movement / never hold your breath

CContractions – Contract or engage pelvic floor and lower abdominals when in the poses.

The benefits of breathing and the awareness of the breath bring us in to the present moment. Once we slow our breathing down, we move into our parasympathetic nervous system, away from the busy-mind and the ‘fight or flight’ response – reducing the cortisol hormone and relieving stress. By holding the posture, you will also increase flexibility of tight muscles and increase strength.

I hope you’ve enjoyed learning more about yoga and how you can practise at home. If you want to practise with me in person, then I will be teaching in Murton Methodist Church Hall once it reopens on a Monday evening at 6pm or offering 1:1 sessions from my garden studio. Or if you want any advice on wellbeing, home-schooling or English Tutoring sessions then you can contact me on…

Lucyliteracy & Wellbeing – English teacher – Yoga instructor

e:lucyliteracyandwellbeing@outlook.com t:07985469572 w:lucyliteracyandwellbeing.co.uk









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