Three-Limbed Forward Fold

Triaṅgamukhaikapāda Paścimottānāsana

Three-Limbed Forward Fold
⇄ both sides
CategorySeated & Forward Folds TypeStretch LevelIntermediate Hold45 sec MusclesLegs, Back BreathingEach exhale deepens the fold

How to do it

  1. EnterSitting, extend one leg and fold the other one back, heel beside your hip, top of the foot on the floor. Exhale and fold toward the straight leg.
  2. HoldYour weight tends to tip toward the straight leg, so shift it toward the bent leg and keep both sit bones close to the floor. Back long, chest reaching toward your foot.
  3. ExitInhale to come up, and carefully release the bent leg.

Benefits

An asymmetrical forward fold: a hamstring stretch plus work for the knee and the top of the foot.

Cautions

  • Knee injuries — don't sit on your heel; place a prop under your hips

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Where it appears

  • Knees & Feet 15 min · Intermediate · voice-guided in the app subscription

Similar poses

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