One Leg Folded Forward Bend is called Triang Mukha Eka Pada Paschimottanasana in Sanskrit, 'tri' means 'three', 'anga' means 'body parts', 'mukha' means 'face', 'eka' means 'one', 'pada' means 'foot', 'paschima' means 'west', 'uthana' means 'intensive stretching'. The pose is in a way similar to Seated Forward Bend and Head to Knee Pose.
(To read the post on Seated Forward Bend, visit this page).
(To read the post on Head to Knee Pose, visit this page).
One Leg Folded Forward Bend stimulates muladhara, manipura and svadhittana chakra. Hence, the pose promotes stability, creativity, self-confidence and the ability to attract universal force.
Other Benefits of One Leg Folded Forward Bend
- Stretches and strengthens the spine
- Strengthens back muscles
- Stretches the entire back of the body
- Regular practice of the pose helps to strengthen the nervous system.
- Strengthens hips and promotes hip flexibility
- Promotes functions of abdominal organs
- Strengthens digestive system and relieves headache caused due to indigestion
- Improves functions of reproductive organs
- Relieves excess fat in tummy and hips
- Relieves menstrual disorders and menstrual pain
- Cures flat feet if performed from an early age
- Promotes calm
- Improves focus
Instructions
- Sit straight with your legs stretched.
- Fold your right leg on the outside so your right foot is close to your right buttock.
- Sit straight, exhale as you bend forward and hold your left foot.
- Place your forehead on the left knee or further down the leg.
- Hold the pose for 20 seconds.
- Release the pose and repeat the same on the other side.
Note
In case of difficulty in holding the foot, place your hands on your leg where you can comfortably hold. Alternately, you can use a yoga belt around your foot and hold the belt.
In case of difficulty in keeping the leg stretched, place a folded blanket under the knee or hips.
Those who find it difficult to place the knee on the leg, can bend as much as possible instead of pushing hard.
Those with severe spine conditions and hip problems should refrain from practicing the pose.
Yoga Pose for Day 99 - Half Headstand / Upward Facing Staff Pose (Ardha Sirsasana)
Half Headstand, as the name suggests is a half-state Headstand. The pose is also referred to as Upward Facing Staff Pose as it resembles Staff Pose in reverse. Half Headstand is called as Ardha Sirsasana in Sanskrit. 'Ardha' means 'half' and 'siras' means 'head'.
Yoga Pose for Day 97 - Wide Legged Seated Forward Fold (Upavistha Konasana)
Wide Legged Seated Forward Fold is called as Upavistha Konasana in Sanskrit. 'Upavistha' means 'seated' and 'kona' means 'angle.
Yoga Pose for Day 96 - King Cobra Pose (Raja Bhujangasana)
We have, in one of our earlier posts, explained the benefits and how-to-do of Cobra Pose. Today's pose is yet another challenging backbend yoga poses as Raja Kapotasana. In Sanksrit, 'Bhujanga' means 'snake'. The reason behind the name is explained in the post on Cobra Pose.
