Three-Limbed Forward Bend

Trianga Mukhaikapada Pascimottanasana

Extend one leg and bend the other knee so that the foot rests beside the hip on the same side. Support both sides of the pelvis as evenly as possible and fold over the extended leg.

tri-anga (three parts of the leg) + mukha (face) + eka-pada (one leg) + pascimottana (intense back-body stretch) → Three-Limbed Forward Bend.

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Movement guidance

Preparation
Sit with legs forward, fold one knee back and place that foot beside the same-side hip. Prepare support beneath your hips.
Entry and alignment
Support both sitting bones and lengthen your torso over the extended leg. Hold your shin or a strap lightly.
Hold and breathe
First check that the folded knee and ankle are comfortable. Keep breathing comfortably without holding your breath.
Exit and next movement
Release your hold and lift your torso first. Press your hands into the floor, lift your hips and release the folded leg forward.