Three-Limbed Forward Bend
Trianga Mukhaikapada Paschimottanasana
A forward fold with one leg extended and the other bent back beside the hip. The three limbs (feet, knees, and buttocks) create the foundation as the torso folds over the straight leg.
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How to Perform
- 1
Sit with both legs extended forward
- 2
Bend right knee and move right foot back beside right hip
- 3
Place right foot with toes pointing back, inner calf touching outer thigh
- 4
Keep both knees together and right knee grounded
- 5
Inhale and extend arms overhead, lengthening spine
- 6
Exhale and fold forward over left leg
- 7
Reach both hands to left foot and hold firmly
- 8
Lower forehead, nose, lips, then chin toward left knee
- 9
Keep back of extended leg pressing into floor
- 10
Hold 30-60 seconds, breathing evenly
- 11
Inhale to rise, release hands, straighten right leg, and repeat opposite side
Benefits
- Therapeutic for flat feet and dropped arches
- Heals ankle and knee sprains
- Reduces leg swelling and inflammation
- Tones abdominal organs and prevents sluggishness
- Maintains organ health for longevity and vitality
- Works on both muscle shape and internal organ function
Alignment Cues
- Bent knee stays grounded beside hip
- Extended leg remains active with toes flexed
- Hips stay level without tilting
- Spine lengthens from sacrum to crown
Common Mistakes
No common mistakes listed.
Contraindications
- • Knee injury
- • Ankle sensitivity
- • Pregnancy