Ashtanga Yoga Primary Series asana, Trianga Mukhaikapada Paschimottanasana

Ashtanga Yoga Tutorial: Primary Series asana, Trianga Mukhaikapada Paschimottanasana

Welcome back to Olotita’s Yoga Asana Series! Today is Video #25 of our Yoga Series. Accordingly, we look at the next posture in the Ashtanga Yoga Primary Series, Trianga Mukhaikapada Paschimottanasana. In English, this translates to one foot transversely facing backwards forward folding posture. Basically, this is a seated forward folding posture with one leg folded backwards.

Variations

Many people with tight hips, ankles or a tight back find this posture challenging. Therefore, we will explore 4 variations of this posture to help you work into the full expression. Emphatically, this asana has a fun transition into and out of the posture during your vinyasa. Indeed, we will look at that as well!

First, we will explore the concepts of tensegrity to work in each variation. This way, we are slowly working to open the body safely, progressively and purposefully. Surely, if you play with each variation of the posture you’ll figure out which variation will be most appropriate for you! In time, with practice, you’ll confidently move forward in your regular daily yoga practice.

Consistency

By now you’ve likely realized that it takes a lot of time and consistent effort to safely practice these postures. For that reason, today I offer you four different modifications for this posture. Luckily, each variation offers the opportunity to work carefully with your hips and knees. Undoubtedly this will help you open the body and eventually move on to the next modification. Progressively, you’ll work to open the body and eventually enjoy the full expression of Trianga Mukhaikapada Paschimottanasana.

Honor Your Body

I will remind you in every tutorial that you need to honor your body! Simultaneously you need to honor where you are right now. Please don’t attempt the full expression today, unless you know that you are ready to do. Carefully review the video and all modifications. Then choose which variation of Trianga Mukhaikapada Paschimottanasana will be most appropriate for you. Doing so will enable you to approach this posture in a safe and accessible way. Moreover, if you keep working with these modifications on a consistent basis (minimum 3x week) you will slowly work your way through the modifications offered. Consequently you will eventually work your way up to the full expression of the posture.

Enjoy the Process

As we continue to explore the postures that make up the Ashtanga Primary Series, I hope you are find more joy and meaning in the work you are doing with yourself. Embrace the challenging postures. They have significantly more to teach you. Enjoy the process and try not to be in a hurry to get to the full expression! The journey to getting there is the point of the practice. Be diligent in your efforts to keep showing up and doing the work. Before you know it, you will find yourself easily enjoying the full expression of all the asana in your primary series yoga practice.

Each tutorial video is here to help you go a little deeper in your understanding of the body mechanics of the movements, and your own body in space.

Krista Shirley

I am a level II authorized Ashtanga Yoga teacher and I am passionate about sharing these teachings with all who wish to learn.

If you want to join me in person I teach daily classes in Winter Park, Florida. I also offer virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship. Check out www.olotita.com for more details.

If you do not live in Central Florida and want to find an authorized teacher in your area, check out my teacher Sharath Jois’ website. You will find a list of all teachers authorized and certified by his yoga centre in India. https://sharathyogacentre.com/authorised-teachers-directory/

Om Glass Water Bottle

Today Krista talks about her very own Om Glass Water Bottle from her product line, Nysa. If you’d like to get your very own Om Glass Water Bottle by Nysa, tap here https://olotita.com/product-category/nysa/water-bottles/

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