How to do Three-Limbed Forward Bend (Tiriang Mukha Eka Pada Paschimottanasana)

Sit in Staff Pose

Sit with both legs straight in front of you and your spine tall.

Fold One Leg Back

Bend your right knee and fold the right leg back so the shin rests on the mat and the foot lies beside the outside of your right hip, sole facing up and toes pointing straight back. Keep the knees side by side.

Level the Hips

Shift your weight towards the bent-leg side so both sitting bones are as level as possible. Sit on a folded blanket under the straight-leg hip if you tip over.

Reach for the Foot

Inhale and lengthen your spine. Hold the left foot with both hands, or use a strap.

Fold and Hold

Exhale and fold forward over the straight left leg, keeping the hips level. Gaze towards your foot and hold for 5 breaths, then inhale to lift and switch sides.

✅ Benefits

Stretches the hamstrings of the straight leg
Stretches the front of the thigh and the ankle of the folded leg
Lengthens the spine
Builds balance and awareness through the hips

🌿 Wellness Support

A calming forward fold that many people find settling
May help ease stiffness in the ankles and the front of the thighs

⚠️ Precautions

Stop if you feel pain in the knee or ankle of the folded leg
Place a folded blanket under the hip of the straight leg to keep the hips level
Keep the foot pointing straight back, not turned out, to protect the knee
Fold only as far as the back stays long

🩺 Check With a Healthcare Professional First If You Have

A knee injury or knee pain
An ankle injury
A hamstring tear or recent strain
Pregnancy — check with your doctor or midwife first

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