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.


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.


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 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. 

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 

Stay in Touch:

I invite you to join my free private facebook group. If you’d like to do so, please click here to request to join  The Wholeness Collective.

❤️Signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more! ❤️ ❤️

❤️We appreciate all your support. If you’d like to donate to our channel: Paypal. Please put “donation” in your message. Thank you.


❤️CLASSES & PRIVATE INSTRUCTION: If you would like to book your spot for my upcoming group engagements or work privately with me on an individual basis please visit:

❤️SOCIAL: You can catch other content by following me on:

Instagram: Krista Shirley Yoga

Instagram: Olotita

Facebook: Olotita

Facebook: KristaShirleyYoga

❤️For other inquires please contact:

❤️Thank you for liking, subscribing, and sharing our videos!❤️

❤️❤️ ❤️


If you are new to this channel or this yoga asana series, I invite you to check out the other videos from this yoga series.


The Foundation – Breathing, Bandhas, Drishti and Sun Salutation A

Introduction to Ashtanga Yoga Finishing Sequence

PRACTICE YOGA WITH KRISTA: Sun Salutation A & Modified Finishing Sequence

Sun Salutation B

PRACTICE Sun Salutation A & B and modified Finishing Sequence with Krista Shirley 

How to Hold Your Spine in Space 

Padangusthasana and Pada Hastasana 

Utthita Trikoṇāsana and Parivr̥tta Trikoṇāsana 

Utthita Pārśva Koṇāsana and Parivr̥tta Pārśva Koṇāsana

GUIDED PRACTICE: Sun Salutation A & B through Utthita Pārśva Koṇāsana and Parivr̥tta Pārśva Koṇāsana with Modified Finishing Sequence

Standing Postures – Prasārita Pādottānāsana A-D


 GUIDED PRACTICE: Sun Salutation A & B through Prasarita Padottanasana A-D with Modified Finishing Sequence

Standing Postures – Parsvottanasana

Balancing Postures – Utthita Hasta Padāṅguṣṭhāsana

Balancing Postures – Ardha Baddha Padmottānāsana

PRACTICE: Sun Salutation A & B through Ardha Baddha Padmottānāsana with Modified Finishing Sequence

Standing Postures – Utkaṭāsana


PRACTICE: Sun Salutation A & B through Vīrabhadrāsana  with Modified Finishing Sequence



Daṇḍāsana and Paścimottānāsana


Ardha Baddha Padma Paścimottānāsana


Start A Yoga Practice at Home

What Krista is doing to re-gain function after tragedy