Today, I am sharing with you Trianga Mukhaikapada Paschimottanasana forms which is common in Iyengar Yoga, as well as Ashtanga Yoga. Along with the combination of three poses, Dandasana, Virasana (Hero Pose), and Paschimottanasana (Seated Forward Fold Pose), it is also a combination of three limbs or parts. These parts are buttocks, knees, and feet, hence the name ‘trianga.’ One Leg Folded Forward Bend is considered a base pose as one leg folded forward bend variations can be derived from this pose. One Leg Folded Forward Bend helps boost energy in the body and hence can be included in flow yoga sequences.

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Benefits:
Open the hips and hamstrings
Strengthens the core muscles
Calms down the nervous system

The traditional Paschimottanasana or Seated Forward Fold is the 5th of 12 main asanas/postures in our Sivananda sequence. - It is beneficial to practise variations from time to time as they build awareness for the basic asana. As a counterpose for the asymmetrical folds I am sharing with you the wide-legged forward fold.

Upavishta Konasana or Wide-Angle Seated Forward Bend

Benefits:
Stretches hamstrings and adductors
Activates core musculature
Strengthens spinal erectors

To conclude the seated forward fold sequence I am sharing with you a wonderful counterpose,

Purvottanasana or Inclined Plane Pose/Reversed Plank

The Inclined Plane Pose or the Reversed Plank Pose or Purvottanasana is a pose that stretches the front of the body from the shoulders down to the toes and stimulates the energy pathways in the body. The name derives from the Sanskrit word purva which means the east or the front of the body and purvotta which means an intense stretching of the front of the body.

Benefits:
Strengthens the muscles of the body especially shoulders
Stretches the ankles, wrists and thighs
Strengthens the respiratory system

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