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Trianga Mukha Ekapada Paschimottanasana
The term 'Trianga' would mean 'three limbs' or 'parts'. This asana involves feet, knees and the buttocks. It also involves the 'Mukha' or the face. This is another variation of Paschimottanasana. Hence its name ' Trianga Mukha Ekapada Paschimottanasana'.
1.Sit
on
the
floor
with
legs
stretched
forward
straightly.
2.Flex
the
right
leg
at
the
knee
and
move
the
right
foot
back.
Have
the
right
foot
near
the
right
hip
joint
with
the
toes
pointing
backwards
resting
on
the
floor.
The
right
leg
should
be
in
such
a
way
that
its
inner
calf
should
touch
the
outer
side
of
its
thigh.
3.Balance
in
this
position
with
the
weight
of
the
body
on
the
flexed
knee.
4.Have
the
left
leg
stretched
forward
straightly.
5.Hold
the
left
foot
with
the
palms
clasping
the
sides
of
the
soles.
If
possible
one
can
hook
the
wrists
around
the
outstretched
left
foot
(It
takes
time
and
practise
to
hook
the
wrists).
Take
a
few
breathes
in
this
position.
6.Join
both
the
knees,
breathe
out
and
bend
forward
to
rest
your
forehead
first,
then
the
nose
and
the
lips
and
the
chin
finally
on
the
outstretched
left
knee.
Widen
the
elbows
and
have
the
trunk
pushed
forward
with
an
exhalation
to
get
into
this
posture.
Do
not
rest
the
left
elbow
on
the
floor.
7.Remain
in
this
pose
for
30
to
60
seconds
breathing
evenly.
8.Inhale,
lift
the
head
and
the
trunk,
release
the
hands.
9.Straighten
the
right
leg
to
get
back
to
position
1.
10.Repeat
the
posture
on
the
other
side
with
the
right
leg
stretched
and
the
left
leg
bent
at
the
knees.
11.Remain
for
the
same
length
of
time
on
both
the
sides.
Benefits
This asana is ideal for people with flat feet and dropped arches. It relieves sprains in the ankle and knee and reduces any kind of swelling in the leg. It facilitates the proper functioning of the abdominal organs.
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