Trianga Mukhaikapada Paschimottanasana
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| Mukhaikapada Paschimottanasana |
- Sit on the floor with the legs stretched straight in front
- Bend the right leg at the knee and move the right foot back. Place the right foot at the side of the right hip joint , keep the toes pointing back and rest them on the floor. The Inner side of the right calf will touch the outer side of the right thigh.
- Balance in this position , throwing the weight of the body on the bent knee. In the beginning , the body tilts to the side of the out-stretched leg , and the foot of the outstretched leg also tilts outwards. Learn to balance in this position , keeping the foot and toes stretched and pointing forward.
- Now hold the left foot with both the palms , gripping the sides of sole and then extend the trunk forward and hook the wrists around the outstretched left foot. Take two deep breaths.
- Join the knees , exhale and bend forward. Rest first the forehead and then the nose.next the chin and ultimately the chin on the left knee. To achieve this widen the elbows and push the trunk forward with an exhalation.
- Do not rest the left elbow on the floor . In the beginning one looses the balance and topples over to the side of the extended leg . The trunk should therefore be slightly bent towards the side of the bent leg and the weight of the body should be taken by the bent knee.
- Stay in this position , for about a minute , breathing evenly
- Inhale, raise the head and trunk, release the hands , straighten the right leg and come to position.
- Repeat the pose on other side, keeping the right leg stretched out on ground , bending the left knee and placing the left foot by left hip joint. Stay for the same length of time on both the sides.
"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."
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