Primary Series (Yoga Chikitsa)

try-anga mukhaika pada paschimottansana
त्र्यङ्ग मुखैक पाद पश्चिमोत्तान्सन

trinumeral adjectivethree
mukhasubstantive masculineface
ekanumeral adjectiveone
pādasubstantive masculinefoot
paścimaadjectiveafter, back, the last, westward
āsanasubstantive neuterseat, posture

Directly from downward dog in the previous sequence of movements.

Vinyāsa 7: Inhale, Exhale, Inhale:
Inhale from downward dog as you slide your legs through and balance on your hands. Exhale and lower yourself down slowly between your arms and bend your right knee so that your knees stay together and the top of your right foot comes to rest on the floor next to your right hip. Inhale and grasp your left wrist with your right hand in front of your left foot and lengthen the torso upwards. 

Try this: There are an infinite number of possibilities of how to play with jumping through from downward fog. Try-aṅga Mukhaika-Pāda-Pa"chimottānāsana is an excellet way to develop grace in movement. If you squeeze your knees together tightly at the top of the movement, you only need to ned the right knee and pull the foot into the hip and the left leg can stay completely straight. You can them slowly move the stretched leg between the arms while lowering. This transition is surprisingly easy because the bent right leg keeps the center of gravity closer to the center of the body. 

Vinyāsa 8: Exhale, 5 Breaths:
Exhale and bend both elbows to the side and tilt the pelvis forward. Stay here until the fifth exhalation. 

Try this: Because your right knee is bent you will be able to tip towards the left quite easily. As your flexibility increases and your right sitting bone reaches closer to the floor you will establish a firm foundation and will be able to fold horizontally forward. 

Vinyāsa9: Inhale, Exhale:
Inhale and stretch both arms as you lift your torso up. Stay here for the exhale. 

Vinyāsa 10 to 13:
Follow the flow of movements that you already know up to downward dog. 

Vinyāsa 14 to 20:
Repeat the sequence of movements on the second side until you are again in downward dog. 

In the traditional count, change here directly into the flow of movements of the next posture.

Effect: Try-aṅa Mukhaika Paścimottānāsana stretches the back body and at the same time develops the internal rotation of the hip joint. Abduction occurs at the knee here creating space at the inner meniscus. This is an important counter exercise to (ardha baddha padma paścimottānāsana). The inner meniscus can now soak up nutrients. 

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