Ashtanga Yoga, renowned for its structured sequence of postures, offers a transformative journey that combines physical strength, flexibility, and inner exploration. Nestled within the Ashtanga Primary Series, Trianga Mukhaikapada Paschimottanasana is a very unique pose, with a unique name.
Click here to watch the YouTube tutorial for Trianga Mukhaikapada Paschimottanasana
Located in the second half of the Primary Series, Trianga Mukhaikapada Paschimottanasana serves as a gateway to more advanced postures. It comes after the initial seated postures and serves as a preparation for the deeper forward folds and backbends that follow in the sequence. This placement allows practitioners to gradually build their flexibility and strength as they move through the series. Trianga Mukhaikapada Paschimottanasana’s positioning emphasizes the holistic approach of the Ashtanga Yoga practice, where each posture complements the ones that come before and after, leading to a balanced and transformative practice.
Benefits of Trianga Mukhaikapada Paschimottanasana
Hamstring Flexibility
Spinal Flexion
Calming Effect
Stimulates Digestion
Stretches Groin and Hip
Step by Step Instructions for Trianga Mukhaikapada Paschimottanasana
(Vinyasa #7)
From Down dog, look forward and walk or jump your feet through and have a seat on the floor. Extend your legs out in front of you. Inhale, bend your right knee backwards so the top of your right foot is pressing into the ground. Head up. Stretch both arms forward and grab your left foot with both hands. Left foot is flexed.
(Vinyasa #8)
Exhale and fold forward out over your straight left leg. If possible, bring your chin to your chin. Look towards your toes (Padhayoragrai drishti). Take five deep breaths.
(Vinyasa #9)
Inhale, lift your head and lengthen your spine. Keep your hands bound around your feet. Exhale there.
(Vinyasa #10)
Inhale, bring your hands to the floor, cross your legs and lift your body up off the ground.
(Vinyasa #11)
Exhale and jump back into low plank position.
(Vinyasa #12)
Inhale into Upward facing dog
(Vinyasa #13)
Exhale into Downward facing dog
(Vinyasa #14)
From down dog, look forward and walk or jump your feet through and have a seat on the floor. Extend your legs out in front of you. Inhale, bend your left knee backwards so the top of your left foot is pressing into the ground. Head up. Stretch both arms forward and grab your left foot with both hands. Right foot is flexed.
(Vinyasa #15)
Exhale and fold forward out over your straight right leg. Be sure you maintain flexion in your right foot, engage the right quadricep and press your heel forward as you press your tailbone backward. Look towards your toes (Padhayoragrai drishti). Take five deep breaths.
(Vinyasa #16)
Inhale, lift your head and lengthen your spine. Keep your hands bound around your feet. Exhale there.
(Vinyasa #17)
Inhale, bring your hands to the floor, cross your legs and lift your body up off the ground.
(Vinyasa #18)
Exhale and jump back into low plank position.
(Vinyasa #19)
Inhale into Upward facing dog
(Vinyasa #20)
Exhale into Downward facing dog
Tap above or click here to watch the YouTube tutorial for Trianga Mukhaikapada Paschimottanasana
Modifications and Precautions
- Tight Hamstrings: If your hamstrings are tight, keep a slight bend in the knee of the extended leg to avoid straining the lower back.
- Back Issues: If you have lower back issues, focus on lengthening the spine rather than folding deeply.
- Knee Sensitivity: If your bent knee is uncomfortable, place a folded blanket or cushion under it for support.
Modifications
Bent Knee: If you’re unable to keep the extended leg straight without straining the back, slightly bend the knee of the extended leg to ease the stretch.
Additional Modifications: Click here to check out our YouTube tutorial for Trianga Mukhaikapada Paschimottanasana modifications
Trianga Mukhaikapada Paschimottanasana is a posture that exemplifies the balance between flexibility and strength in Ashtanga Yoga. While the physical benefits are undeniable, the mental focus required during the pose enhances mindfulness and presence. Remember, progress in yoga comes with patience and consistent practice. So, roll out your mat, respect your body’s limitations, and embark on your journey to mastering this invigorating asana.
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About Krista
I am a level II authorized Ashtanga Yoga teacher and I am passionate about sharing these teachings with all who wish to learn.
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