Relax, release, and stretch your back, legs, and more with Three-Limbed Forward Bend Pose…
Three-Limbed Forward Bend Pose (Triang Mukhaikapada Paschimottanasana) – Also known as One Leg Folded Forward Bend or Three Parts Forward Bend – is an intermediate-level yoga stretch pose that offers a great stretch for the hamstrings, back, as well as the entire legs from ankles, to knees, to hips. This pose also helps to relieve stress and fatigue and calm the mind, and is believed to open the navel chakra, helping to improve self-esteem and confidence. It may also help with the pain of sciatica and menstrual cramps.
This pose is common in some Ashtanga and Kundalini yoga classes, and is often used as a preparatory stretch for Heron Pose and other poses requiring hip and leg flexibility.
For those with limited flexibility, it may help to elevate the hips slightly by sitting on a folded blanket or even a small yoga block. You can also start by keeping the torso more erect if needed, and slowly work on your flexibility in order to fold all the way forward.
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Those with knee or ankle injuries and those who are recovering from back surgery should avoid this pose.
How to Do Three-Limbed Forward Bend Pose:
- Sit with your legs stretched in front of you. Shift your weight to your left and bend your right leg, bringing your foot to rest next to your hip.
- Balance here by bringing more weight to your right leg. Reach your arms forward with an exhale. Grab hold of your left wrist at the sole of your foot.
- Lengthen your torso with an inhale, then fold forward with an exhale. Widen your elbows and bring your head toward your shin.
- Hold the pose and take slow, deep breaths.
- Rise with an inhale and straighten your leg. Change sides.
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