Triang Mukhaikapada Paschimottanasana

Last updated: December 21, 2023

What Does Triang Mukhaikapada Paschimottanasana Mean?

Triang mukhaikapada paschimottanasana is a seated forward bend that stretches the back of the body and calms the mind. The name comes from several Sanskrit words:

  • Triang, meaning “three limbs”;
  • Mukha, meaning “face”;
  • Eka, meaning “one”;
  • Pada, meaning “foot”;
  • Paschima, meaning “west” or “back of the body”;
  • Uttana, meaning “intense stretch”; and
  • Asana, meaning “posture” or “pose.”

From dandasana (staff pose), one leg is folded back at the knee so it rests along the corresponding hip, while the other leg remains straight. The torso then folds at the hips as the arms reach for the extended foot.

Triang mukhaikapada paschimottanasana is also known in English as three parts forward bend pose.


Yogapedia Explains Triang Mukhaikapada Paschimottanasana

This asana is a more challenging variation of paschimottanasana (seated forward bend), which is one of the 12 basic postures of Hatha yoga and is also part of the Ashtanga yoga primary series.

Traditionally, as a forward bend, triang mukhaikapada paschimottanasana is believed to open the manipura (navel) chakra, the body’s energy and vitality center. Activating the manipura dispels fear and insecurity, and is associated with self-esteem, self-confidence and a sense of purpose.

Triang mukhaikapada paschimottanasana is a key preparatory asana for krounchasana (heron pose). Those with limited flexibility or tight hips may practice the posture with a blanket or booster under the sit bone of the straight leg.

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