Three-limbed fold (hold)
Triang Mukha Eka Pada Paschimottanasana
Yogaintermediatetimedno equipment
Seated with one leg straight and the other folded back with its foot beside the outer hip (as in hero pose), knees together; both hands grasp the straight foot and the torso folds over the straight leg, chin to shin, keeping the weight centered.
How to do it
- From staff pose, bend the right knee back and place the right foot beside the outer right hip, top of the foot on the floor, toes pointing straight back; knees touch.
- Keep the left leg straight, foot flexed. Hold the left foot with both hands (or the right hand holds the left wrist around the foot).
- Inhale: lift the chest and lengthen the spine; shift weight toward the bent-leg side so both sit bones stay down.
- Exhale: fold over the left leg, elbows out, forehead/chin toward the left shin, torso staying centered rather than tipping toward the straight leg.
- Gaze to the toes; hold, then inhale up.
Muscles worked
lombari, femorali, quadricipiti