TRIANGA MUKHA EKA PADA PASCHIMOTTANASANA

Description

TRIANGA MUKHA EKA PADA PASCHIMOTTANASANA Asana group: sitting poses, forward bends Translation of the name from Sanskrit: • tri — three; • anga — part, limb; • mukha — face; • eka — one; • pada — foot. 1. Setup Starting position: Virasana. Extend the right leg forward, keeping the left leg folded with the shin and foot on the mat beside the hip. Straighten the spine. With an exhale fold forward over the straight right leg, taking the right foot with both hands. Lower the forehead toward the knee. Keep the hips level. Hold, then change the side. 2. Simplified and advanced variations Simplified variations: • use a strap around the foot; • sit on a folded blanket. Advanced variations: • fold deeper, placing the forehead on the shin; • take the elbows to the mat. 3. Injury prevention Keep the hips level and the folded knee comfortable. Fold from the hips, not by rounding the back. Use a support under the pelvis if the folded leg is uncomfortable.

Effects

• digestion
• flexibility
• strength