Tiryang-Mukha-Eka-Pada Pascimattanasana (Three limbs and face in one foot western/back intense stretch pose) and modifications explained
Yoga

How to practice: Tiryang-Mukha-Eka-Pada Pascimattanasana (Three limbs and face in one foot western/back intense stretch pose)

By: Delight Yoga

Tiryang-Mukha-Eka-Pada Pascimattanasana, or 'Three limbs and face in one foot western/back intense stretch pose', is the ninth posture in the Primary Series of the Astanga Vinyasa yoga system. The Primary Series is said to be the most demanding because it is the first series you learn as a beginner - and every beginning is hard. It is called Yoga Chikitsa, meaning Yoga Therapy. It is a series for cleansing and healing the body.

The Primary Series sets the foundation for all of the following series. If you look superficially, it may seem as if the Primary Series is the easiest of the six series in the Astanga Vinyasa System, but in fact, it is the most demanding. It is here that you start your practice, where you get used to the breath and Vinyasas, and to your daily yoga practice.

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Tiryang-Mukha-Eka-Pada Pascimattanasana Instructions

  1. ekam
    Inhale, raise arms overhead, palms together
    Dhristi: to the middle of the thumb (angusthamadhye)

  2. dve
    Exhale, fold forward, hands to ground
    Dhristi: to the nose (nasagre)

  3. trini
    Inhale, lift head, lengthen the spine
    Dhristi: in the middle of the eyebrows (bhrumadhye)

  4. catvari
    Exhale, hands down, float back, elbows close to chest (Caturanga Dandasana)
    Dhristi: to the nose (nasagre)

  5. panca
    Inhale, roll on tops of feet, open the chest, straighten arms
    Dhristi: in the middle of the eyebrows (bhrumadhye)

  6. sat
    Exhale, roll over the toes, push back, lift hips, straight arms.
    Dhristi: to the navel (nabicakre)

  7. sapta
    Inhale, jump through to sitting with the right leg already bent, hold the wrist behind the left foot, head up
    Dhristi: to the nose (nasagre)

  8. astau
    Exhale, bend elbows to the side, chin to shinbone

    5 breaths, Tiryang-Mukha-Eka-Pada Pascimattanasana (right side)
    Dhristi: to the tip of the foot (pdayoragre)

  9. nava
    Inhale, stretch arms, lift head
    Dhristi: in the middle of the eyebrows (bhrumadhye)

    Exhale, stay in this position

  10. dasa
    Inhale, put hands onto the floor and lift up balancing on the arms, keeping the right leg bent
    Dhristi: to the nose (nasagre)

  11. ekadasa
    Exhale, jump back to Caturanga Dandasana
    Dhristi: to the nose (nasagre)

  12. dvadasa
    Inhale, roll on tops of feet, open the chest, straighten arms
    Dhristi: in the middle of the eyebrows (bhrumadhye)

  13. trayodasa
    Exhale, roll over the toes, push back, lift hips, straight arms.
    Dhristi: to the navel (nabicakre)

  14. caturdasa
    Inhale, jump through to sitting with the left leg already bent, hold the wrist behind the right foot, head up
    Dhristi: to the nose (nasagre)

  15. pancadasa
    Exhale, bend elbows to the side, chin to shinbone

    5 breaths, Tiryang-Mukha-Eka-Pada Pascimattanasana (left side)
    Dhristi: to the tip of the foot (padayoragre)

  16. sodasa
    Inhale, stretch arms, lift head
    Dhristi: in the middle of the eyebrows (bhrumadhye)

    Exhale, stay in this position

  17. saptadasa
    Inhale, put hands onto the floor, cross legs and lift up balancing on the arms, keeping the left leg bent
    Dhristi: to the nose (nasagre)

  18. aṣṭadaśa
    Exhale, jump back to Caturanga Dandasana
    Dhristi: to the nose (nasagre)

  19. ekonavimsatiḥ
    Inhale, roll on tops of feet, open the chest, straighten arms
    Dhristi: in the middle of the eyebrows (bhrumadhye)

  20. vimsatiḥ
    Exhale, roll over the toes, push back, lift hips, straight arms.
    Dhristi: to the navel (nabicakre)

  21. ekavimsatiḥ
    Inhale, jump feet between the hands, lengthen the spine, lift your head up
    Dhristi: in the middle of the eyebrows (bhrumadhye)

  22. dvavimsatiḥ
    Exhale, head to knees
    Dhristi: to the nose (nasagre)

    Inhale, stand all the way up, arms on sides, Samasthitiḥ, exhale
    Dhristi: to the nose (nasagre)

Tiryang-Mukha-Eka-Pada Pascimattanasana Benefits

  • Helps with ankle and knee sprains

  • Reduces swelling in the legs

  • Keeps the abdominal organs healthy and toned

  • Therapeutic for sciatica and flatulence

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