Triang Mukha Eka Pada Paschimottanasana, also known as Three Parts Forward Bend Pose, is an advanced seated forward bending asana in yoga that involves stretching one leg at a time while the other leg is folded. The extended leg is then stretched forward and folded in three different positions to create a deeper stretch.
This asana is a combination of Paschimottanasana (Seated Forward Bend Pose) and Janu Sirsasana (Head-to-Knee Forward Bend Pose) and requires a great deal of flexibility and balance. Triang Mukha Eka Pada Paschimottanasana provides a stretch to the back of the body, particularly the hamstrings and the spine, and also helps to stimulate the digestive and reproductive systems.
How To Perform Triang Mukha Eka Pada Paschimottanasana (Three Parts Forward Bend Pose)
Begin by sitting on the floor with your legs stretched out in front of you.
Bend your right knee and bring the sole of your right foot to the inside of your left thigh.
Place your left hand on your left thigh and inhale as you raise your right arm overhead.
As you exhale, slowly begin to fold forward, reaching your right arm towards your left foot.
Hold this position for a few breaths, feeling the stretch in the back of your left leg and your spine.
Inhale and come back up to an upright position.
Next, stretch your right leg out in front of you and fold forward over your right leg, reaching your hands towards your right foot.
Hold this position for a few breaths, feeling the stretch in the back of your right leg and your spine.
Inhale and come back up to an upright position.
Finally, bring your right knee back to the inside of your left thigh and twist your torso to the left, reaching your right arm behind you and your left arm forward.
Hold this position for a few breaths, feeling the stretch in your spine.
Inhale and come back to an upright position.
Repeat these steps on the other side, bending your left knee and stretching your left leg out in front of you.
Modifications
If you have tight hamstrings, you can use a strap around the sole of your foot to help you reach your foot with your hands.
You can also place a folded blanket or bolster under your sitting bones for extra support.
Benefits
Stretches the hamstrings, spine, and shoulders
Stimulates the digestive and reproductive systems
Helps to relieve stress and anxiety
Calms the mind and improves focus
Contraindications
Avoid this pose if you have a lower back injury or herniated disc
Avoid if you have a knee injury or pain in the knees
Chakras
This pose can help to balance the Muladhara (Root) and Svadhisthana (Sacral) chakras.
Doshas
This pose can help to balance the Kapha and Pitta doshas.
Drishti
Look towards the big toe of the extended leg in each position.
History Of Triang Mukha Eka Pada Paschimottanasana (Three Parts Forward Bend Pose)
Triang Mukha Eka Pada Paschimottanasana is a modern asana that was introduced to the yoga world by B.K.S. Iyengar in the 20th century. The pose is derived from Paschimottanasana, which is an ancient asana found in the Hatha Yoga Pradipika and other classic yoga texts.
Iyengar developed Triang Mukha Eka Pada Paschimottanasana as a variation of Paschimottanasana to provide additional benefits to the practitioner. The pose is designed to stretch the hamstrings, lower back, and spine while also providing a deep stretch to the chest and shoulders. The name of the pose comes from the Sanskrit words “triang mukha” which means three-faced, “eka” which means one, “pada” which means foot, and “paschimottanasana” which means seated forward bend pose.
Although Triang Mukha Eka Pada Paschimottanasana is a modern variation, it has become a popular pose among yoga practitioners due to its numerous benefits and the challenge it provides.
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