trianga mukhaikapada paschimottanasana

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Trianga mukhaikapda paschimottanasana is a complicated sitting posture with ahead bend. It is a variation of the fundamental Paschimottansana pose with one leg bent backwards.

Various English names for this pose are; Bend your folded leg ahead, one leg folded ahead, or three-legged ahead flexion posture. The pose requires versatile hips to carry out this asana with precision. It targets the backbone, neck, shoulders, arms, and leg muscle tissues to supply a deep stretch.

The perspective is greatest for folks to make use of to construct confidence, overcome fears, and develop a goal in life.


The title Trianga mukhaikapada paschimottanasana comes from Sanskrit. It is best to check out the fundamental phrases of the title and their meanings.

  • Triang means "three links";
  • Mukha refers to "face";
  • Eka means "one";
  • Pada is "foot";
  • Paschima is "west" or "back of the body";
  • Uttana means "intense stretching"; and
  • Asana means "posture"

The three limbs concerned on this are: buttocks, knees, and ft. In addition to the involvement of three limbs, three asanas are attribute; Dandasana, Virasana and Paschimottanasana. Both details justify its title as a tripartite ahead bend pose.

The ahead flexion strengthens the core muscle tissues and in addition stimulates the interior organs, thereby profoundly benefiting the whole physique.

Trianga Mukhaikapada Paschimottanasana train handbook

Trianga Mukhaikapada Paschimottanasana (three-part forward bend pose)Image supply: Shutterstock

Precautions and Contraindications

  1. Pregnant ladies ought to keep away from this asana with out the assistance of props and instructors.
  2. Do not observe when you are recovering from latest surgical procedure.
  3. Avoid injuring your again, hips, knees, ankles, shoulders, neck, and arms.
  4. Exercising with a superb digestive system could make the situation worse.

Preparatory poses

  • Standing Forward Bend (Uttanasana)
  • Stick posture (Dandasana)
  • Downward Facing Dog Pose (Adhomukhasvan Asana)
  • Hero Pose (Virasana)
  • Seated Forward Bend (Paschimottanasana)

Procedure (steps)

  1. Start with Dandasana
  2. Fold your proper leg on the knee and place your foot subsequent to your proper hip joint.
  3. Using your palms, slide your proper calf muscle tissues outward. This creates contact between the interior proper calf muscle tissues and the outer proper thigh.
  4. Find your stability, hold your knees collectively and loosen up your shoulders.
  5. Inhale and lift your arms above your head.
  6. Exhale, bend ahead in your left knee and hug the left foot that’s holding your left wrist.
  7. Place your head after which your nostril as much as your knee.
  8. Inhale with a half carry and relaxation your chin in your left shin.
  9. Looking at your toes, maintain this place for 30 to 60 seconds and hold respiration.
  10. Inhale, carry the trunk, let go of your arms and are available up.
  11. Exhale and convey your palms in your sides on the ground.
  12. Repeat by folding your left foot.
  13. Once the lap on the left foot is over, loosen up in Dandasana.

Tips for inexperienced persons

  • It is regular in the event you can not wrap your wrist round your soles. You can hold your palms on the perimeters of the prolonged foot and maintain the ultimate posture.
  • If it’s troublesome to maintain your torso from tilting to at least one aspect, shift your weight in direction of the bent leg.

Follow up poses

  • Bharadvaja's twist (Bhardwaj Asana)
  • Heron pose (Krounchasana)
  • Supported shoulder stand (Salamba Sarvangasana)


  1. Yoga block – People with tight hip joints can observe this pose with props. Sit on a yoga block to carry out the asana together with your sit bones. This will assist preserve stability with a folded leg and forestall your higher physique from tilting to at least one aspect.
  2. Yoga strap – If you wrap a strap across the soles of the ft of the prolonged foot, the leg is accessible. People who can not attain their ft when leaning ahead discover the yoga strap sensible. You can maintain the ends of the strap as an alternative of holding your ft or wrapping your wrist round your foot.
  3. Use chair – You can even use a chair to make the pose just a little simpler. Hold a chair in entrance of you and stretch your leg below it. As you bend ahead, you’ll be able to relaxation your arms and head on the chair. This makes ahead bending easier.


  • Parsva Trianga Mukhaikapada Paschimottanasana – In this variant, the bend shouldn’t be within the course of the prolonged foot. However, that is executed by tilting the trunk on the respective aspect of the prolonged leg. The shoulder is pulled towards the ground and the alternate palm is positioned on the bent knee.

Trianga Mukhaikapada Paschimottanasana advantages

1. Builds flexibility

The ahead bend within the asana extends throughout the neck, shoulders, arms, again, hips, thighs, knees, and abs. This will increase blood move and meals consumption to those muscle tissues. This strengthens the muscle tissues and will increase their flexibility.

2. Rejuvenates the belly organs

The ahead bend and the folded leg put a whole lot of stress on the belly organs. It strengthens muscle tissues and helps liver, abdomen, pancreas, kidney, and so on.

Therefore, Trianga Mukhaikapada Paschimottanasana additionally advantages the digestive system and prevents constipation. It additionally cleanses the physique and regulates the functioning of all belly organs.

3. Heals flat ft

Trianga mukhaikapada paschimottanasana corrects the alignment of the ft. The foot folded again stays arched on the ground. It has therapeutic properties on flat ft. The pose maintains the alignment of the hips and flexes the knee. It ultimately improves the posture of the leg.

By enhancing the flat ft, the physician positive aspects a way of stability and stability.

4. Stimulates the reproductive system

All of the pelvic cavities of the interior organs are tightened by the contraction and enlargement of the muscle tissues concerned in ahead flexion. This additionally consists of massaging the reproductive organs. This stimulates the functioning of the reproductive system.

Practitioners expertise aid from menstrual cramps.

5. Leaves calming results

The stretches enhance the provision of blows to the backbone and nerves. It has a soothing impact on the nervous system. This helps relieve stress within the physique and thoughts. The practitioner may even remedy his anxiousness issues.

6. Painkillers

Trianga mukhaikapada paschimottanasana has a ache relieving impact. The legs and hip joints are elongated of their observe, which has therapeutic results on ache associated to those areas. It has a soothing impact on plantar fasciitis and sciatic piriformis syndrome.

7. Activates the Manipura chakra

There is a standard profit related to this pose. The ahead bending opens an lively channel that strengthens the practitioner's shallowness. The photo voltaic plexus (Manipura Chakra) above the navel is activated.

Hence, Trianga Mukhaikapada Paschimottanasana is a blessing to beat all adverse hurdles resembling self-doubt, concern and insecurity.

Trianga Mukhaikapada Paschimottanasana Video


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