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Also known as: Block-assisted Triang Mukha Eka Pada Paschimottanasana, Trianga Mukaikapada Paschimottanasana.

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Technique

  1. From a seated position with straight legs, place both sitbones on a block in the lower setting.
  2. Bend the right knee and bring the right foot back and outside of the right buttock. The block reduces the amount of flexion in the knee.
  3. The shin is on the mat and the sole and heel are facing up.
  4. Lengthen the spine and fold forward, keeping the right hip grounded as much as possible.
  5. The block helps level the pelvis.
  6. Grab the sides of the feet, or bind the right hand to the left wrist behind the foot.

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Form tips

  • It might be necessary to roll the calf muscle outward and away from the right femur.
Logging: Work each side for the time indicated.

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Muscles

Flexibility

Primary

  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Legs
  • Pelvis
  • Quadriceps

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Other disciplines
Joint movements
Kneeextensionflexion
Hipflexion
Ankleplantarflexion
trains stretches

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Progressions

e0q4

Kneeling forward fold

Novice
e189

One Leg Folded Forward Bend

Intermediate
e0ik

Seiza

Beginner
e0no

Assisted QL stretch

Beginner
e0xs

One-leg forward bend

Beginner
e18c

Sitting pike fold on heel

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.