Trianga Mukhaikapada Paschimottanasana (Three-Limbed Forward Bend)

<h2> Trianga Mukhaikapada Paschimottanasana</h2>"Trianga" means three limbs or three parts. In this pose those three parts are the feet, the knees and the buttocks. Mukhaikapada ("mukha" - face, "eka" - one, "pada" - leg or foot) is a position in which the face (or the mouth) touches one (extended) leg. In Paschimottanasana (Seated Forward Bend) the whole back of the body is stretched intensively. Description of Trianga Mukhaikapada Paschimottanasana (Three-Limbed Forward Bend) 1. Sit in Dandasana (Staff Pose).2. Bend the right leg at the knee. Take hold of the ankle with the right hand and fold the leg back. The toes of the right foot extend backwards beside the right hip joint. The inner edge of the right calf and the outer edge of the right thigh touch each other. The inner edge of the right thigh should touch the inner edge of the left thigh (position 1). Take a couple of breaths in and out.3. Exhale, bend the trunk forward and stretch the arms beyond the left foot. Grip the right wrist firmly with the left palm and take hold of the left foot.4. Inhale, lift the head up and keep the spine concave. The trunk will now be at 45° to the straightened leg. Stay in this position for a while. Look straight ahead (position 2).5. Exhale, bend the trunk and rest the abdomen, chest and chin on the thigh, knee and shin.6. Remain in this final position for 30-60 seconds, breathing normally.While doing so:(1) do not tilt the trunk to the left, but shift the weight to the right, moving the centre of gravity towards the middle of the right thigh;(2) extend the sides of the trunk forward towards the legs;(3) bend the elbows and reach further, drawing the armpits forward;(4) the breastbone touches the thighs.7. Inhale, lift the trunk up and come into position 2. Release the hands, free the right leg and keep it straight.8. Now bend the left leg at the knee. Repeat the pose on the other side, staying in it for the same length of time and following all the instructions, but replacing «left» with «right» and vice versa. Return to Dandasana.Special notes: (1) Do not sit on the right foot in order to keep your balance;(2) In this position the trunk tends to turn to the left. People who are overweight will find it hard to keep their balance. Shift the balance from the left side to the right and the body weight to the right as well, that is, towards the bent knee. The right ankle and foot must be firm. Do not lift the right sitting bone. Keep the left leg extended and the toes straight.Further description of Trianga Mukhaikapada PaschimottanasanaTrianga Mukhaikapada Paschimottanasana is the «three-part forward bend». There are no contraindications; it is a particular blend of Paschimottanasana with Virasana (Hero Pose), or Ardha Virasana (Half Hero Pose), performed while bending forward.Sit on the floor, one leg in the Virasana position, the other extended forward. Then, with an exhalation, using the technique of Paschimottanasana, slowly «pour» the trunk forward and down (along the midline of the abdomen and the ribcage) onto the straight leg, folding in half at the lower back. The aim is to extend along that leg and to lie down on it completely. The position of the arms is secondary: they may be clasped beyond the foot of the straight leg or simply placed on the floor at the sides.The knees of both legs are held together. If Virasana and Paschimottanasana have already been learned, Trianga Mukhaikapada Paschimottanasana comes fairly easily; if not, the difficulty of the two poses adds up. If the trunk leans to one side while bending, press the opposite hand (opposite to the bent leg) into the floor. (V. Boyko, YIK) The effect of practising Trianga Mukhaikapada Paschimottanasana This asana heals sprained ligaments in the ankles and knees, and is useful for flat feet and swollen legs. Like Janu Sirsasana (Head-to-Knee Pose) and Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Forward Bend), Trianga Mukhaikapada Paschimottanasana tones the abdominal organs and protects them from sluggishness. We usually treat our abdominal organs badly, overloading them through our own lack of restraint or out of politeness. Most of the illnesses that afflict people are caused by disorders of these organs. The ancient sages always stressed that longevity, happiness and peace of mind depend on the health of these organs. Forward bends keep the abdominal organs healthy and working, quite apart from exercising the muscles.