also known as One Leg Folded Pose. Trianga means three limbs or parts thereof. In this posture the three parts are the feet, knees and buttocks. Mukhaikapada (, mukha =face, eka =one, and pada = leg or foot) realtes to the face (or mouth) touching one (extended) leg. In Paschimottanasana the back of the whole body is intensely extended. Trianga Mukhaikapda Paschimottanasana details provided to you by YogaIQ.
1. Sit on the floor, with the legs extended straight in front. (Step 1)
2. Curve the right leg at the knee and move the right foot back. Put the right foot by the side of the right hip joint, keep the toes pointing back and rest them on the floor. The inside of the right calf will touch the outer side of the right thigh.
3. Balance in this position, throwing the weight of the body on the curved knee. In the beginning, the body bents to the side of the outstretched leg, and the foot of the outside extended leg also bents outwards. Learn to balance in this position, keeping the foot and toes extended and pointing forward.
4. Now grip the left foot with both the palms, holding the sides of the sole. If you can, then stretch the trunk forward and hook the wrists round the outstretched left foot. (Step 2.) Take two deep breaths. It usually takes several months before one can grip the wrists in this way, so do not stop practicing after the first few attempts.
5. Join the knees, breath out and bend forward. put first the forehead, then the nose, next the lips and ultimately the chin on the left knee. (Step 3.) To achieve this, widen the elbows and push the trunk forward with a breath out.
6. Do not rest the left elbow on the floor. In the beginning, one loses balance and topples over to the side of the stretched leg. The trunk should, therefore, be slightly curved towards the side of the curved leg and the weight of the body should be taken by the curved knee.
7. Hold this posture from half a minute to a minute, breathing evenly.
8. Breath in , raise up head and trunk, release the hands, straighten the right leg and come to position
9. Repeat the posture on the other side, keeping the right leg extended out on the ground, curving the left knee and placing the left foot by the left hip joint. Stay for the same length of time on both sides.
Trianga Mukhaikapda Paschimottanasana is recommended for persons suffering from dropped arches and fiat feet. It cures sprains in the ankle and the knee, and any swelling in the leg is reduced.this asana tones the abdominal organs and keeps them free from sluggishness.Abdominal organs cause a majority of diseases and ancient sages emphasised that their health was essential for longevity, happiness and peace of mind. Trianga Mukhaikapda Paschimottanasana keep the abdominal organs healthy and in trim. With keeping the muscles in shape, this posture works on the organs as well.