How to Do Three Limb Intense Stretch

Three Limb Intense Stretch

This forward fold helps release stress and stretches the lower back, hamstrings, and calves.

Sanskrit: Triang Mukaikapada Paschimottanasana

Drishti: closed eyes or towards the shins

Counterpose: butterfly, bridge, gentle twist

Sit with your legs extended straight in front of you. Inhale and lengthen the spine.
Exhale and bend your right leg. Place the right foot outside of the right hip with the foot facing up. The left leg is kept straight with the foot flexed.
Grab the left toes with both hands. Use straps if necessary. Inhale look up and straighten the spine, then exhale and bend forward.
Hold for several breaths and then slowly release. Repeat on the other side.

Modifications: For a more gentle variation, use straps to reach the foot. You may also sit on folded blankets for an added lift.

Preparatory poses: cat and cow, seated forward bend, head-to-knee forward bend

Follow-up poses: dandasana, seated wide legged forward fold, gentle twist, bridge