Three-Limbed Forward Bend

Triāṅ Mukhaikapāda Paścimottānāsana

Read what the gnome says

Three-Limbed Forward Bend! Sit with one leg long and the other folded back beside the hip, like a hero. Keep both sit bones grounded, even if you need a cushion. Inhale tall, fold over the long leg with a flat back. Don't force the folded knee. Breathe, then switch sides.

Works on Hamstrings · Quadriceps · Spinal erectors

How to do it

1. Sit with one leg extended and the other knee bent back, foot beside the hip.
2. Lengthen the spine and reach both hands toward the extended foot.
3. Fold forward from the hips, keep both sit bones grounded and hold; switch sides.

Common mistakes

• Don’t lift the sit bone of the bent leg.
• Don’t round the back to reach the foot: hold the shin.
• Don’t force the folded knee.

Benefits

• Stretches the hamstrings and the back of the body.
• Quietens the mind and slows the breath.
• Releases tension in the back and neck.

Take care: Go easy or skip if you have lower-back pain or a hamstring injury. Bend the knees as much as you like and keep the back long.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Forward Fold

• Big Toe PoseIntermediate
• Great SealIntermediate
• Half Bound Lotus Seated Forward BendIntermediate
• Head-to-Knee Pose BIntermediate
• Head-to-Knee Pose CIntermediate
• Heron PoseIntermediate