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Yoga Poses Guide
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Three Parts Forward Bend / Three Limbed Forward Bend

Triang Mukhaikapada Paschimottanasana

tree-ahng mook-eye-cop-PAH-dah pah-shee-moat-TAH-NAH-sah-nah
Three Parts Forward Bend / Three Limbed Forward Bend
Pose categories
Primary body parts engaged
Muscle Groups
Stretches legs and lower back
Stimulates abdominal organs
Calms mind, relieves anxiety

How to perform three parts forward bend / three limbed forward bend

  1. Sit with your legs stretched in front of you. Shift your weight to your left and bend your right leg, bringing your foot next to your hip.
  2. Balance here by bringing more weight to your right leg. Reach your arms forward with an exhale. Grab hold of your left wrist at the sole of your foot.
  3. Lengthen your torso with an inhale, then fold forward with an exhale. Widen your elbows and bring your head toward your shin.
  4. Hold the pose and take slow, deep breaths.
  5. Rise with an inhale and straighten your leg. Change sides.
Alignment cues
  • Foot flexed
  • Lengthen torso
  • Widen elbows
  • Calf outside of thigh
  • Toes point back
  • Keep more weight on bent leg
Modification: Keep your torso upright.
Avoid this pose if you have knee or ankle injury.
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More yoga poses to discover

Three parts forward bend / three limbed forward bend (Triang Mukhaikapada Paschimottanasana in Sanskrit) is an intermediate yoga pose that belongs to the forward bends and seated categories. This asana targets hamstrings and knees and quadriceps and also involves ankles and lower back and middle back / lats and spine muscles. Three parts forward bend / three limbed forward bend stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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