Three Parts Three Limbed Forward Bend

Triang Mukhaikapada Paschimottanasana

Pronounce: tree-ahng mook-eye-cop-PAH-dah pah-shee-moat-TAH-NAH-sah-nah

Instructions

Sit with your legs stretched in front of you. Shift your weight to your left and bend your right leg, bringing your foot next to your hip. Balance here by bringing more weight to your right leg. Reach your arms forward with an exhale. Grab hold of your left wrist at the sole of your foot. Lengthen your torso with an inhale, then fold forward with an exhale. Widen your elbows and bring your head toward your shin. Hold the pose and take slow, deep breaths. Rise with an inhale and straighten your leg. Change sides. Alignment Cues: Foot flexed Lengthen torso Widen elbows Calf outside of thigh Toes point back Keep more weight on bent leg Modification: Keep your torso upright.
Exercise Name: Three Parts Three Limbed Forward Bend Instruction: Sit with your legs stretched in front of you. Shift your weight to your left and bend your right leg, bringing your foot next to your hip. Balance here by bringing more weight to your right leg. Reach your arms forward with an exhale. Grab hold of your left wrist at the sole of your foot. Lengthen your torso with an inhale, then fold forward with an exhale. Widen your elbows and bring your head toward your shin. Hold the pose and take slow, deep breaths. Rise with an inhale and straighten your leg. Change sides. Alignment Cues: Foot flexed Lengthen torso Widen elbows Calf outside of thigh Toes point back Keep more weight on bent leg Modification: Keep your torso upright. Primary Body Parts: Hamstrings, Quadriceps, Knees Secondary Body Parts: Lower Back, Middle Back / Lats, Ankles, Spine Equipments: Categories: Forward bends, Seated