Learn the Three Limbed Forward Bend - Trianga Mukhaikapada Paschimottasana

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Develop your Three Limbed Forward Bend, Trianga Mukhaikapada Paschimottasana.

This video series will give you basic insight into the basics of Yoga practice.
In the next video, you will learn the Camel Pose.

This pose tones your abdominal organs, aids digestion and reduces flatulence and constipation.
However, the techniques described in this series are not meant to be prescriptive.
Consult your physician before trying them out.

Sitar by Shri Basab Sen - "Abhogi" & "Jhinjhoti"
"Kast - Paradise" published by Alter K

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In this video, you will learn the Three Limbed Forward Bend, also known as Trianga Mukhaikapada Paschimottasana.

Sit erect with both legs stretched out in front.

Bend your right knee and use your right hand to pull the leg back by the ankle so it is folded beside your right hip, with the calf touching the thigh.

Stretch out the toe back so the top of the foot is flat against the floor.

Shift your weight onto your right thigh to counter the tendency of your torso to tilt to the left.

Keep your thighs and knees pressed together and balance your weight equally on both buttocks.

Now, Inhale as you raise both your arms up and stretch up towards the sky from your waist to your fingertips.

Exhale and bend forward from the waist stretching your arms past your left foot.

Clasp your hands past your toes and rest your chest against your thighs.

Place your chin on your knee and hold the pose for 30 seconds or as long as you can.

Inhale as your raise your torso, sit up and straighten your right leg.

Repeat the pose with your left leg bent.

This pose tones your abdominal organs, aids digestion and reduces flatulence and constipation.

It also improves the flexibility of your knees and corrects dropped arches.

You have now learnt Trianga Mukhaikapada Paschimottasana, the Three Limbed Forward Bend.

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