Three Parts / Three Limbed Forward BendSave PDF
Triang Mukhaikapada Paschimottanasana
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Stretches legs and lower back
Stimulates abdominal organs
Calms mind, relieves anxiety
How to perform Three Parts / Three Limbed Forward Bend
- 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.
- 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.
- Lengthen your torso with an inhale, then fold forward with an exhale. Widen your elbows and bring your head toward your shin.
- Hold the pose and take slow, deep breaths.
- 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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Three Parts / 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, knees and quadriceps, and also involves ankles, lower back, middle back / lats and spine muscles. Three parts / three limbed forward bend stimulates abdominal organs; stretches legs and lower back and also calms mind, relieves anxiety. 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 – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
