Trianga Mukhaikapada Paschimottanasana

The complicated name of Trianga Mukhaikapada Paschimottanasana means Forward Bend With Three Limbs Facing Forward. In this seated posture one foot is bent and placed on the outside of the buttock, while the other leg is kept straight. To not fall over the practitioner needs to actively push the buttocks on the side of the bent leg down towards the floor utilizing the abdominal muscles. Initially one may use a hand to avoid falling over to one side, but as with all props, also the natural ones, it is important to be vigilant not to rely on them longer than absolutely needed as this might hinder the development into the full posture. Persons with knee injuries might find this painful, as well as those with tight quadriceps. One way to approach the full posture is to start by keeping both legs bent with the feet at the outsides of the hips.When performed correctly Trianga Mukhaikapada Paschimottanasa works to build abdominal stregnth and to increase the range of movement in the joints of the hip and knee.

BENEFITS

  1. Tones and stimulates the abdominal organs.
  2. Assists digestion.
  3. Reduces flatulence and constipation.
  4. Creates flexibility in the knee joint.
  5. Creates flexibility in hips and hamstrings.

 

STEP BY STEP GUIDE – THREE PARTS FORWARD BEND POSE

  1. Start with forming the Dandasana (Staff Pose) on yoga mat.
  2. Bring your left foot back as for Hero Pose (Virasana).
  3. Exhale; try to take hold of the outer edge of your right foot by bending forward.
  4. Inhale; now pull the arms back.
  5. Slowly lift and open your chest.
  6. Exhale; drawn the chin towards your shin.
  7. Bend your elbows and extend the trunk forward.
  8. Hold in this position for few seconds (10 to 60 seconds).

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