Vinyala

Pose sheet

Seated Forward Bend With One Leg Folded Back

Tryaṅga Mukhaikapāda Paścimottānāsanaत्र्यङ्ग मुखैकपाद पश्चिमोत्तानासन

Seated, fold over one straight leg, with the other folded back.

Open this pose in the 3D body

Steps

Support

Sitting bones and left leg; right knee, shin, and instep.

Enter

  1. Sit in Staff Pose with both legs straight.
  2. Bend your right knee; place the foot beside your hip.
  3. Ground your right instep, toes back; level both sitting bones.
  4. Hold your left foot’s sides; inhale and lengthen your torso.
  5. Exhale and fold from your hips over your left leg.

Hold

  1. Keep your knees close and your left toes pointing up.
  2. Distribute weight between both sitting bones, avoiding tipping to the left.
  3. Lengthen both sides and bring your chest toward your left thigh.
  4. Keep your elbows lifted and your shoulders away from your ears.

Exit

  1. Inhale and lift your torso; release your left foot.
  2. Straighten your right leg and return to Staff Pose.
  3. Repeat on the other side for the same duration.
Breathing
Exhale as you fold; breathe evenly while holding.
Gaze
Alternative: toward the extended foot’s toes.
Duration
30–60 seconds per side.

Adapt

Adaptations

  • Blanket under one sitting bonePlace it under your left sitting bone to level your pelvis.
  • Raised seatRest both sitting bones on blankets; ground your right instep.
  • StrapLoop it around your left foot; hold the ends.
  • Upright torsoKeep your torso upright, with your hands beside your hips.

Variations

  • Wrist grip around the extended foot.
  • Deep fold: chin on the extended knee.

Signals of effort

  • Deep flexion of your right knee.
  • Right instep grounded and ankle in plantar flexion.
  • Hip flexion with your left knee straight.
  • Asymmetric base with a tendency to tip to the left.