Seated Three Limbed Forward Bend Pose (Tiryan Mukha Eka Pada Paschimottanasana)

In this asymmetrical seated forward fold, one leg extends straight while the other bends back beside the hip in a kneeling position, creating an intense quadriceps and ankle stretch on the bent leg and a deep hamstring release on the extended leg. The asymmetry of the base requires significant engagement of the core and obliques to keep the pelvis from collapsing to one side, making it both a forward fold and a subtle lateral stabilization challenge. From a seated position, the practitioner folds the torso over the extended leg while the bent leg's knee and foot remain pressed into the mat beside the hip.

Cues

• Press the inner thigh of the extended leg firmly down and keep the foot flexed to stabilize the pelvis and protect the knee.
• Place a folded blanket under the hip of the straight leg if the pelvis tilts heavily to one side, leveling your base before folding.
• Inhale to grow long through the spine, then fold forward with a flat back on the exhale, reaching for the extended foot.
• Keep the bent knee pointing straight back and the foot beside, not under, the hip to protect the ankle and knee joint.