Trianga Mukhaikapada Paschimottanasana a.ka. “three-limbs-forward-stretch-pose” is a seated forward bend position that works your abdominal organs and helps dissolves fat from the waistline.
How to get into the position
From Dandasana or ‘Staff Pose’ i.e. sitting on the floor with both of your legs stretched out in front of you - fold your left leg back (so that your left foot is outside your left hip; not under it) and square your hips, then inhale and raise your arms above your head to elongate your spine and turn your chest forward whilst sitting back on your sitting bones. Then exhale and fold forward grasping your right foot with both hands fixing your vision on your right big toe.
Hold the position for five full breaths. On the inhalation, extend your spine. On the exhalation, lift your elbows and move your shoulders forward to fold forward.
Do not be tempted to pull your foot to increase the forward fold position and do not look down; always look forward when forward bending. In addition, do not go between your thighs when folding forward- stay above the outstretched knee.
Benefits
Trianga Mukhaikapada Paschimottanasana:
Increase flexibility in the spine hamstrings and hips;
Helps with jet lag;
Regulates the digestion system;
Relaxes your mind;
Makes the spine more flexible;
Stimulates and tones the abdominal organs; and
Helps open the Root Chakra (Muladhara Chakra) and Sacral Chakra (Swadisthana Chakra).
Contraindications and Cautions
Avoid this posture if you have any issues with your lower back.
Damian Cadman-Jones is an authorised teacher of Prana Vashya Yoga™
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