TRIANGA PADA PASCHIMOTTANASANA :-
Pronunciation: tree-AWN-guh moo-KA-eh-ka-paw-duh , POSH-ee -moh tun AWS ah-nah
Translation: Trianga means three limbs or parts. Yoga master BKS Iyengar tells us that the three parts in the pose are the feet, the knees, and the buttocks. Mukha means face which touches the extended leg in the full posture. From Sanskrit, Ika or Eka translates to "one" and Pada is leg or foot. Paschima means west and uttana is intense. The whole back of the body is stretching intensely. Asana means pose or posture.
Thus it can be called "three parts (buttocks, knees and feet) and face over one foot intense western or back stretch."
A simple name in English is the One Leg Folded-Back Pose. Triang Mukhaikapada Paschimottanasana is a seated forward bend similar to Paschimottanasana or Janu Sirsasana. In some ways, it is a beginner pose because it is easier to reach the forward foot than in many other seated forward bends. In other ways it is confounding by the challenge of asymmetry and balance. The challenge can be mitigated by sitting on a support under the buttock of the folded leg so that the hips are level which we will explain in more detail.
Preparation: We suggest that you sit for a few moments in Virasana as a preparation for Triang Mukhaikapada Paschimottanasana. Work on getting the calf skin pulled away from the thighs. Notice how the legs work in Virasana as you sit.
Another good preparation pose is include Ardha Baddha Padma Paschimottanasana (Half-bound Lotus Forward Bend) which also opens the hips but in a different way. Yoga.com will feature this pose soon, in the Yoga Pose of the Month Article. Do Ardha Baddha Padma Paschimottanasana pose when you do a forward bend practice with is very restorative, especially if you hold the poses a few minutes each and on each side. Paschimottanasana and Janu Sirsasana are also good preparation for Triang Mukhaikapada Paschimottanasana.
Beginner's tip: If there is strain in the bent knee, sit on a higher mountain made of blankets or a block, or a folded towel or a combination. The goal is the have level hip bone points in front of the body, and the sit bones at an equal height. The folded leg brings that side higher until you get really flexible and both sit bones are on the floor. Variation: Rest your head on a bolster placed across your shin of the extended leg. Stay in the pose for 1-5 minutes. If you are stiff rest your head on a stool. This is perfect for a restorative yoga session. Those with Aids or other illnesses that bring fatigue, those women who are pregnant or menstruating, and people who are exhausted should try triang mukhaikapada paschimottanasana with a bolster for an extended time on each side. Pregnant women should build a "mountain" on their extended leg to lean on. Use a bolster or pile of blankets on your shin so that there is no pressure on the belly.
Breathing: Inhale from whatever pose you were doing as you make a Virasana leg and extend the other leg in front of you. Extend spine out of pelvis and reach forward to hold your foot or belt foot while you still inhaling prior to starting to descend towards your outstretched leg..
Exhale as you bend forward for 5 or more breaths. Inhale coming up and as you replace the bent leg in front of you and resume Dandasana.
Ashtanga yogis focus on breath and on gazing at a point, such as the toes, in this posture. Ashtanga practice links poses together smoothly in a vinyasa, connecting them by breath. Props are not used very much in Ashtanga yoga. Restorative yoga is therapeutic and calls for doing poses for longer, one at a time, yet utilizes the same breathing. So when you are closing the torso, exhale and when you open the torso, simply inhale. Restorative yoga calls for a bolster and/or other props to make the pose more relaxing so you can hold it for awhile and allow gravity and your own weight to stretch our your leg and spinal muscles.
You can also do the pose with props in an Iyengar yoga practice and work toward having your torso extend on top of your leg. No matter which way you do it, it is likely to be good for you!
Benefits: BKS Iyengar tells us that this pose is great for dropped arches and flat feet. It is therapeutic for sprains in the ankle and knee, and any swelling of the leg. You will find that it passively tones the abdominal muscles and keeps the internal organs from being sluggish. Overall, doing the posture keeps you healthy and trim especially when combined with other forward bending asanas.
It is a restorative seated forward bend which can be done for menstruation, illness, AIDS, recovery from travel, for those who cannot do inversions, and for fatigue. A forward bending practice is nice before bed or in the middle of the night when you cannot sleep. Additional benefits are to calm the mind and to open the hips plus making the spine more flexible.
Caution: As with all yoga, listen to your body and its limits and don't overstretch. Be careful with hamstrings in this pose. Take it slowly and feel the benefits of gradually opening your hips, stretching your hamstrings and the back of the body, and extending a spine.
Pronunciation: tree-AWN-guh moo-KA-eh-ka-paw-duh , POSH-ee -moh tun AWS ah-nah
Translation: Trianga means three limbs or parts. Yoga master BKS Iyengar tells us that the three parts in the pose are the feet, the knees, and the buttocks. Mukha means face which touches the extended leg in the full posture. From Sanskrit, Ika or Eka translates to "one" and Pada is leg or foot. Paschima means west and uttana is intense. The whole back of the body is stretching intensely. Asana means pose or posture.
Thus it can be called "three parts (buttocks, knees and feet) and face over one foot intense western or back stretch."
A simple name in English is the One Leg Folded-Back Pose. Triang Mukhaikapada Paschimottanasana is a seated forward bend similar to Paschimottanasana or Janu Sirsasana. In some ways, it is a beginner pose because it is easier to reach the forward foot than in many other seated forward bends. In other ways it is confounding by the challenge of asymmetry and balance. The challenge can be mitigated by sitting on a support under the buttock of the folded leg so that the hips are level which we will explain in more detail.
Preparation: We suggest that you sit for a few moments in Virasana as a preparation for Triang Mukhaikapada Paschimottanasana. Work on getting the calf skin pulled away from the thighs. Notice how the legs work in Virasana as you sit.
Another good preparation pose is include Ardha Baddha Padma Paschimottanasana (Half-bound Lotus Forward Bend) which also opens the hips but in a different way. Yoga.com will feature this pose soon, in the Yoga Pose of the Month Article. Do Ardha Baddha Padma Paschimottanasana pose when you do a forward bend practice with is very restorative, especially if you hold the poses a few minutes each and on each side. Paschimottanasana and Janu Sirsasana are also good preparation for Triang Mukhaikapada Paschimottanasana.
Beginner's tip: If there is strain in the bent knee, sit on a higher mountain made of blankets or a block, or a folded towel or a combination. The goal is the have level hip bone points in front of the body, and the sit bones at an equal height. The folded leg brings that side higher until you get really flexible and both sit bones are on the floor. Variation: Rest your head on a bolster placed across your shin of the extended leg. Stay in the pose for 1-5 minutes. If you are stiff rest your head on a stool. This is perfect for a restorative yoga session. Those with Aids or other illnesses that bring fatigue, those women who are pregnant or menstruating, and people who are exhausted should try triang mukhaikapada paschimottanasana with a bolster for an extended time on each side. Pregnant women should build a "mountain" on their extended leg to lean on. Use a bolster or pile of blankets on your shin so that there is no pressure on the belly.
Breathing: Inhale from whatever pose you were doing as you make a Virasana leg and extend the other leg in front of you. Extend spine out of pelvis and reach forward to hold your foot or belt foot while you still inhaling prior to starting to descend towards your outstretched leg..
Exhale as you bend forward for 5 or more breaths. Inhale coming up and as you replace the bent leg in front of you and resume Dandasana.
Ashtanga yogis focus on breath and on gazing at a point, such as the toes, in this posture. Ashtanga practice links poses together smoothly in a vinyasa, connecting them by breath. Props are not used very much in Ashtanga yoga. Restorative yoga is therapeutic and calls for doing poses for longer, one at a time, yet utilizes the same breathing. So when you are closing the torso, exhale and when you open the torso, simply inhale. Restorative yoga calls for a bolster and/or other props to make the pose more relaxing so you can hold it for awhile and allow gravity and your own weight to stretch our your leg and spinal muscles.
You can also do the pose with props in an Iyengar yoga practice and work toward having your torso extend on top of your leg. No matter which way you do it, it is likely to be good for you!
Benefits: BKS Iyengar tells us that this pose is great for dropped arches and flat feet. It is therapeutic for sprains in the ankle and knee, and any swelling of the leg. You will find that it passively tones the abdominal muscles and keeps the internal organs from being sluggish. Overall, doing the posture keeps you healthy and trim especially when combined with other forward bending asanas.
It is a restorative seated forward bend which can be done for menstruation, illness, AIDS, recovery from travel, for those who cannot do inversions, and for fatigue. A forward bending practice is nice before bed or in the middle of the night when you cannot sleep. Additional benefits are to calm the mind and to open the hips plus making the spine more flexible.
Caution: As with all yoga, listen to your body and its limits and don't overstretch. Be careful with hamstrings in this pose. Take it slowly and feel the benefits of gradually opening your hips, stretching your hamstrings and the back of the body, and extending a spine.
1 comment:
The way you are teaching how to do tringa pada paschimottasana steps and precautions is amazing. I literally loved your method. We have started such website to teach Yoga poses for kids and elder people.You can make a visit to our website and give us some feedback about it. https://searchayurvedic.com/yoga-poses/paschimottanasana-yoga-asana-benefits/
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