How to Do Trianga Mukhaikapada Paschimottanasana and Its Benefits?

Trianga Mukhaikapada Paschimottanasana forms part of the Iyengar Yoga, as well as Ashtanga Yoga. Along with the combination of three poses, like; Dandasana, Virasana (Hero Pose), and Paschimottanasana (Seated Forward Fold Pose), it is also a combination of three limbs or parts. These parts are buttocks, knees, and feet, hence the name ‘Trianga.’

Trianga Mukhaikapada Paschimottanasana Benefits:

This seated forward fold pose done with one leg bent backward has many benefits since it has a combination of many poses, as mentioned earlier. Given below are these benefits explained:

Stretches and Strengthens:

The forward bend in Trianga Mukhaikapada Paschimottanasana helps to stretch the entire back, hips, thighs, knees, feet, shoulders, arms, neck, and the abdominal area. With this stretch, the spine elongates, building the flexibility of the various joints, the hamstring muscles, the quadriceps, and biceps and triceps. The maximum strength though is seen mainly happening to the core muscles as well as the abdominal muscles.

Stimulates and Regulates:

An intense forward bend, One Leg Folded Forward Bend Pose puts pressure at the lower back, abdominal area, and pelvic area, thus stimulating the internal organs, like; stomach, liver, kidney, reproductive organs, etc., helping in regulating the various systems of the body.

Calming and Relaxing:

Forward bends like Trianga Mukhaikapada Paschimottanasana helps to stretch all the muscles of the spine, improving in the functioning of the nervous system. And when the nerves are stimulated, they bring a sense of calmness in the body and mind, relieving the body from stress. Hence this pose is good to keep the body relaxed and also keep anxiety in control.

Balance and Stability:

 It is believed that students with flat feet can benefit from the practice of this pose, since with one leg folded, it encourages for keeping the hips aligned, the knees flexed the right way, thereby improving in the posture of the leg, curing flat feet. When the feet are arched, students build balance and stability with standing advance poses.

Sciatica, Piriformis Syndrome, Cramps, and Plantar Fasciitis: The stretching of the leg involving the hips and the lower back, takes care of issues related to the leg, like; sciatica, piriformis syndrome, plantar fasciitis, and menstrual cramps.

Awareness and Focus:

Being an asymmetrical pose, the practice of One Leg Folded Forward Fold Pose, builds awareness and focus, leading you towards that side of the body that needs more attention and effort. When this awareness is building, students become more balanced in their yoga practices, both physically and mentally. Learning to balance and sit equally on both the sit bones, is also a way of being aware of the body.

Trianga Mukhaikapada Paschimottanasana Contraindications:

While practicing Trianga Mukhaikapada Paschimottanasana, some of the precautions to keep in mind are explained below:

Injury and Surgery: When suffering from an injury or pain that is severe of back, hips, knees, ankles, shoulders, neck, and arms, along with injury to the muscles and ligaments of any part of the body, then the practice of One Leg Folded Forward Fold Pose should be avoided. Any surgery even if it is during the rehab stage is a contraindication and the practice should be avoided.

Internal Organs and Ailments:

 Students suffering from a weak digestive system, or any issue related to the internal organs should take it slow and may modify the pose like, at One Leg Folded Forward Bend with Strap (Trianga Mukhaikapada Paschimottanasana with Strap). Students suffering from blood pressure, a migraine, having heart-related issues, under severe depression can choose to practice the same with the support of bolsters, below their knees, or below their hips.

Pregnancy: Women cannot practice this pose during any stage of their pregnancy, unless supported by bolsters, blankets, blocks, etc., and under the guidance of a yoga teacher.