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Triang Mukha Eka Pada Paschimottanasana
(Three-Limbed Forward Bend)

How to perform Three-Limbed Forward Bend

Bend your left knee so your foot points straight back as you extend your right leg forward. Release your spine as you reach out to grab a hold of your extended foot. Use a belt if necessary. Repeat on both sides.

What is Triang Mukha Eka Pada Paschimottanasana?

Seated, forward bend. This forward bend works more deeply and actively into the hips and is a more challenging pose in terms of maintaining both buttocks to the mat. It is included in the forward bend sequence, typically following Janu Sirsasana and Ardha Baddha Paschimottanasana.

When to use Triang Mukha Eka Pada Paschimottanasana?

Maintaining the evenness of the hips is challenging and height under the Dandasana leg may be needed. The Virasana leg brings an added benefit to the knee, through the intense bend and release action. The Virasana leg works into the arches of the feet, the knees, ankles, and inner groins. Working actively in the pose tones and strengthens the abdominal muscles. Keeping the legs stable and bringing length to the Dorsal spine works to create mobility to this area and flexibility to the spine and intercostal muscles.

Video sequences that include this pose