Forward Extensions


Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)

Three Limbs Facing Intense West Stretch pose.
Level: All levels

Trianga = three limbs. Mukha = face or mouth. Eka = one. Pada = foot. Paschima = West or back of the body. Uttana = intense stretch.

Organizing the pose

    • Come into Dandasana (Staff Pose).
    • Take hold of the back of the left thigh and draw the knee in, keeping the muscles of the left leg as soft as possible.
    • Bring the left foot back as for Virasana (Hero Pose).
    • If the hips do not come all the way to the floor, support them on a folded blanket or a block.
    • Exhale, reach forward and take hold of the outer edge of the right foot.
    • Inhale and pull the arms back. Lift and open the chest.
    • Exhale, bend the elbows and extend the trunk forward, drawn the chin towards the shin.
    • If you are unable to perform the pose without tipping to one side, bring that hand to the floor to stabilize you.
    • Hold this position.
    • Inhale and lift the trunk once again.
    • Exhale and return to Dandasana (Staff Pose).
    • Repeat on the second side.

Practice Points

    • Press both the heel and thigh of the extended leg down.
    • Reach the extended leg forward and ther bent thigh back, into the navel.
    • Soften the lower abdomen, the groins and the pelvic floor.
    • Spread the sitting bones.
    • Extend the upper abdomen and chest towards the extended foot.
    • Lengthen evenly through the sides of the trunk.
    • Soften the shoulders.
    • Broaden the chest and collarbones.
    • Soften the neck, throat and jaw.