Asana · Practise on your own
Triang Mukhaikapada Paschimottanasana
Three-limbed forward fold
Three-limbed forward fold. One leg folded back beside the hip, folding over the other.
Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.
- Meaning
- tri = three, anga = limb, mukha = face, eka = one, pada = foot, paschima = the back of the body, uttana = intense stretch
- Family
- Seated forward bend
- Level
- Intermediate
- Gaze
- Toes
Take care
Leave this out, or keep the blanket support, with knee pain in the folded leg.
How it is done
- 1
Breathe in
From Dandasana, fold the right leg back so the foot rests beside the right hip, toes pointing back.
- 2
Breathe out
Hold the left foot and fold over the straight leg, keeping the weight even across both sitting bones.
- 3
Breathe freely
Stay for five breaths, then change sides.
Holding it
Five breaths on each side.
Making it easier
Sit on a folded blanket under the straight-leg hip to level the pelvis.
What the tradition says it does
- Stretches the hamstrings of the straight leg
- Stretches the front of the folded thigh
Sources and tradition
- YOG Union App Content Map, 2 November 2026, p. 4
- Ashtanga Primary Series as commonly taught in the Mysore style; sequence order and counts await subject review