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

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Technique

  1. From a seated position with straight legs, bend the right knee and bring the right foot back and outside of the right buttock. This creates an internal hip rotation.
  2. The shin is on the mat and the sole and heel are facing up.
  3. Lengthen the spine and fold forward, keeping the right hip grounded as much as possible.
  4. 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 your hand to roll the calf muscle outward and away from the right femur.
  • Aim to keep the femur bones parallel to each other
  • Focus on grounding the right hip. To do so, think of folding in between the legs to balance the weight. If grounding is not possible, try the version with the block under the sit bones.
  • If you feel some discomfort in the knee, try opening the right leg to the side more, increasing the angle between the femur bones.
Logging: Work each side for the time indicated.
Risks
  • Bending the leg in this pose requires deep knee flexion and internal rotation. Stop immediately if you feel any sharp, pinching, or “electric” pain inside the knee joint.

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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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Regressions

e0q4

Kneeling forward fold

Novice
e18a

Elevated One Leg Folded Forward Bend

Beginner
e1bh

Fallen triangle split

Intermediate
e18f

Sitting pike fold on foot with partial rotation

Intermediate
e17c

Hurdler stretch

Intermediate
e0xn

Partial front split

Intermediate
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.