Yoga Chikitsa · Primary · Seated Sequence
Triang Mukha Eka Pada Paschimottanasana
Three-limbed forward fold
What it is
Triang Mukha Eka Pada Paschimottanasana is a long name for a seated fold where one leg is bent back beside the hip and the other stays extended.
What it looks like
One leg folds back with the foot next to the hip, toes pointing behind you; the other leg reaches forward. You hold the extended foot and fold over the straight leg. Each side is held for five breaths.
Why it is practised
The bent leg changes the balance, so the pose asks you to keep the weight evenly on both sitting bones while folding.
What to pay attention to
The body tends to tip toward the straight-leg side — lean slightly toward the bent knee to stay even. If the folded knee is uncomfortable, sit on a block or blanket.
Who it suits
Most practitioners whose knees are comfortable bending fully. Use support under the hips if they are not.
Next in the sequence: Janu Sirsasana A.
One leg folded back beside the hip, the other long, folding forward.
Practise this Primary pose in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala, or book a place with Ashtanga Yoga Dubai.