Asana of The Month: Intense Three-Limb Stretch (trianga mukhaikapada paschimottanasana)


Intense Three-Limb Stretch is a moderately difficult pose that stretches and strengthens your back, arms, and legs. While it provides numerous physical and mental benefits, do not force yourself into the pose. If you lack the flexibility to clasp your hands in front of your feet, you can place a strap around your foot holding on with both hands. Gently bend as far forward as feels comfortable.

English Name: Intense Three-Limb Stretch

Sanskrit Name: Trianga Mukhaikapada Paschimottanasana

Difficulty Level: 6

Start Position: Hero


Step 1.

Extend your right leg in front of you.

Step 2.

Maintaining a straight back, fold forward over your right leg and clasp your hands around your foot.

Step 3.

Hold for a few breaths. Unclasp your hands and and come you with a straight back.

Step 4.

Switch legs and repeat on the other side.

Physical Benefits:

  • Strengthens back muscles
  • Tones abdominal muscles
  • Improves digestions
  • Strengthens & stretches legs, back, and arms

Mental Benefits

  • Reduces stress
  • Reduces anxiety
  • Relieves mild depression
  • Improves focus


  • High or low blood pressure
  • Pregnancy after 3rd trimester
  • Migraine
  • Hip, back, knee, shoulder, or wrist injury