Three-Limbed Forward Bend

Triang Mukhaikapada Paschimottanasana

Three-Limbed Forward Bend folds over one straight leg while the other bends back alongside the hip in a half-hero position. The asymmetry stretches one hamstring and the quadriceps and ankle of the folded leg together. Keeping weight even prevents rolling off the bent-leg side.

Alignment cues

• Fold one leg back beside the hip, top of the foot down
• Keep both sit bones grounding evenly
• Fold over the straight leg and clasp the foot

Benefits

• Stretches the hamstring of the extended leg
• Opens the ankle and quad of the folded leg
• Lengthens the spine in the fold

Modifications

• Sit on a folded blanket if the hips are uneven
• Use a strap around the extended foot