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

by Delight Yoga

Tiryang-Mukha-Eka-Pāda Paścimattānāsana, 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. 

Tiryang-Mukha-Eka-Pāda Paścimattānāsana Instructions
 

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

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

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

4. catvāri
Exhale, hands down, float back, elbows close to chest (Caturāṅga Daṇḍāsana)
Dhristi: to the nose (nāsāgre)

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

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

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 (nāsāgre)

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

- 5 breaths, Tiryang-Mukha-Eka-Pāda Paścimattānāsana (right side)
  Dhristi: to the tip of the foot (pādayoragre)

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

- Exhale, stay in this position

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

11. ekādaśa
Exhale, jump back to Caturāṅga Daṇḍāsana 
Dhristi: to the nose (nāsāgre)

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

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

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

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

- 5 breaths, Tiryang-Mukha-Eka-Pāda Paścimattānāsana (left side)
  Dhristi: to the tip of the foot (pādayoragre)

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

- Exhale, stay in this position

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

18. aṣṭadaśa
Exhale, jump back to Caturāṅga Daṇḍāsana 
Dhristi: to the nose (nāsāgre)

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

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

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

22. dvāvimśatiḥ
Exhale, head to knees
Dhristi: to the nose (nāsāgre)

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

Tiryang-Mukha-Eka-Pāda Paścimattānāsana Benefits

- Helps with ankle and knee sprains

- Reduces swelling in the legs

- Keeps the abdominal organs healthy and toned

- Therapeutic for sciatica and flatulence