Triang Mukhaikapada Paschimottanasana? What a mouthful! Most people will shorten the name of this pose to just Paschimottanasana, but even still it can be difficult to pronounce.

This is actually a very basic yoga sitting posture that anyone can do. It is very related to Janu Sirsasana, and is used in many similar circumstances as the previous pose: meditation, breathing exercises, and as a way of stretching out before an exercise routine.

To start Triang Mukhaikapada Paschimottanasana, put one straight out in front of you, and pull the other one back behind you. Tuck your calf in with your thigh, and keep your toes pointing behind you. Try to position your knee on the bent leg at a right angle away from your oustretched leg. This will be difficult at first, but it will become easier as you gain flexibility.

Stretch your upper body straight up towards the sky and, keeping your spine in proper sitting posture, bend forwards over your outstretched leg. Do not bend so far forward that you round your spine. At the most, your spine should be flat, but never rounded.

Come back up, and try again with the opposite leg.

The key to Triang Mukhaikapada Paschimottanasana is keeping your hips level and even with the floor. As you swing your foot behind the thigh, it will prop up your buttocks automatically. If you have trouble keeping your hips level, try placing your bent knee farther out, away from your body. This will help stretch your groin muscles, and it will keep your hips straighter.

Also note that just like Janu Sirsasana, this pose seems a lot easier than it is. To have proper posture throughout, you must be able to keep your back straight at all times. This is not an easy task. Rather than doing the exercise wrong, try some basic stretching exercises twice a day on your own until you develop the flexibility necessary to perform this posture properly.

Here is a video which shows both Janu Sirsasana and Triang Mukhaikapada Paschimottanasana together.

NOTE: If you thought this was a good video, wait until you see what we have in store for you in our online yoga class.