Trianga Mukhaikapda Paschimottanasana | Yoga For Ankle Sprains

Trianga Mukhaikapada Paschimottanasana is a SANSKRIT word that means Triang means "Three limbs" Mukha means "Face", Eka means "One", and Pada is "Leg", Pachima means 'West or "back of your body, uttana means ''return page'' and asana means ''Pose''. This asana is also known as the ''three-limbed forward bend pose'' in English. This pose engaged three limbs buttocks, knees, and feet, that it holds are; dandasana, virasana, and paschimottanasana.


Start with forming the Dandasana. Bring your left side leg back for the hero pose. breathe our try to take hold of the outer edge of your right side leg by bending forward. Breathe in, pull the hand back, and slowly lift and open your chest. Breathe out, drawing the chin towards the trunk forward. hold in this for a new second-hand dome back to the staff pose. The chain repeated the same.


Benefits of Trianga Mukhaikapada Paschimottanasana yoga:

1. Trianga Mukhaikapada Paschimottanasana helps to calms the mind.

2. This pose helps to make the spine more flexible.

3. This pose helps to stimulate and tone the abdominal organs.

4. This asana helps to remove leg swelling.

5. This asana helps to improve the digestion system and helps to reduce constipation and flatulence.

6. This pose is also useful to decrease knee and ankle sprains.

7. Regular practices of Trianga Mukhaikapada Paschimottanasana opens the hips.

8. This asana helps to regulate menstruation and reduce the pain for the same.

9. This pose helps to activate the Manipura chakra. and open an energetic channel that builds self-esteem in the practitioner.

10. Trianga Mukhaikapada Paschimottanasana is stimulate the reproductive system. this pose helps to massage the reproductive organs.


Step by Step Trianga Mukhaikapda Paschimottanasana yoga:


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 step 1
  • Trianga Mukhaikapda Paschimottanasana step 2
  • Trianga Mukhaikapda Paschimottanasana step 3
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