How to do Trianga Mukhaikapada Paschimottanasana(Power Yoga Pose)?

Trianga means three limbs. In Trianga Mukhaikapada Paschimottanasana the three parts are the feet, knees, and buttocks. Mukhaikapada (a compound of three words, mukha =face, eka =one, and pada = leg or foot) corresponds to the face (or mouth) touching one (extended) leg. In Paschimottanasana the back of the whole body is intensely stretched. This is the eighteenth step in Power Yoga Pose.

How to do Trianga Mukhaikapada Paschimottanasana?

1. Sit on the floor, with the legs stretched straight in front.
2. Bend the right leg at the knee and move the right foot back. Place the right foot by the side of the right hip joint, keep the toes pointing back and rest them on the floor. The inner side 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 bent knee. In the beginning, the body tilts to the side of the outstretched leg, and the foot of the outstretched leg also tilts outwards. Learn to balance in this position, keeping the foot and toes stretched and pointing forward.
4. Now hold the left foot with both the palms, gripping the sides of the sole. If you can, then extend the trunk forward and hook the wrists around the outstretched left foot. Take two deep breaths. It usually takes several months before one can hook the wrists in this way, so do not despair after the first few attempts.
5. Join the knees, exhale and bend forward. Rest first the forehead, then the nose, next to the lips and ultimately the chin on the left knee.
6. To achieve this, widen the elbows and push the trunk forward with an exhalation.
7. Do not rest the left elbow on the floor. In the beginning, one loses balance and topples over to the side of the extended leg. The trunk should, therefore, be slightly bent towards the side of the bent leg and the weight of the body should be taken by the bent knee.
8. Stay in this position for half a minute to a minute, breathing evenly.
9. Inhale, raise the head and trunk, release the hands, straighten the right leg and come to position 1.
10. Repeat the pose on the other side, keeping the right leg stretched out on the ground, bending the left knee and placing the left foot by the left hip joint. Stay for the same length of time on both sides.

  Benefits Of Paschimottanasana

1. Regulates the digestion system.
2. Calms the mind.
3. Makes the spine more flexible.
4. Stimulates and tones the abdominal organs.
5. Helps to reduce constipation and flatulence.
6. Improves the flexibility in the hamstrings, hips, and knee joint.
7. Helps to remove any kind of leg swelling.
8. Great pose for flat feet and dropped arches.
9. Good pose for knee and ankle sprains.
10. Restores the body from long travel