Trianga Mukha Ekapada Paschimottanasana

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The term 'Trianga' would mean 'three limbs' or 'parts'. This asana involves feet, knees and the buttocks. It also involves the 'Mukha' or the face. This is another variation of Paschimottanasana. Hence its name ' Trianga Mukha Ekapada Paschimottanasana'.

1.Sit on the floor with legs stretched forward straightly.
2.Flex the right leg at the knee and move the right foot back. Have the right foot near the right hip joint with the toes pointing backwards resting on the floor. The right leg should be in such a way that its inner calf should touch the outer side of its thigh.
3.Balance in this position with the weight of the body on the flexed knee.
4.Have the left leg stretched forward straightly.
5.Hold the left foot with the palms clasping the sides of the soles. If possible one can hook the wrists around the outstretched left foot (It takes time and practise to hook the wrists). Take a few breathes in this position.

6.Join both the knees, breathe out and bend forward to rest your forehead first, then the nose and the lips and the chin finally on the outstretched left knee. Widen the elbows and have the trunk pushed forward with an exhalation to get into this posture. Do not rest the left elbow on the floor.
7.Remain in this pose for 30 to 60 seconds breathing evenly.
8.Inhale, lift the head and the trunk, release the hands.
9.Straighten the right leg to get back to position 1.
10.Repeat the posture on the other side with the right leg stretched and the left leg bent at the knees. 11.Remain for the same length of time on both the sides.

Benefits

This asana is ideal for people with flat feet and dropped arches. It relieves sprains in the ankle and knee and reduces any kind of swelling in the leg. It facilitates the proper functioning of the abdominal organs.