Sit up straight with
legs evenly extended in front. Bend the right leg at the knee and place the
foot so that the heel is in the right groin and the front of the foot touches
the left thigh. Turn the foot so that the bottom of the foot is facing upward
and press the knee back to form an obtuse angle with the body. This position
will be difficult at first; don't force it. Put a folded blanket under the knee
and also under the hips. Gradually the knee will move farther back. Just keep
the foot correctly positioned.
Having positioned the
foot and knee correctly, stretch the left leg out, keeping the leg firmly on
the mat. Settle the heel firmly and stretch the toes up. (The heel should pull
gently away from the ankle.) Now inhale and bend forward over the straight leg,
catching the foot with both hands if possible. Beginners should bend only as
far as they can without rounding the back. When this posture is done correctly
and completely, the body will roll forward over the extended leg, absolutely
flat from the tail bone to the head. Stay there breathing normally for as long
as you can. Inhale, release the handhold, come up smoothly, straighten the bent
leg and relax. Repeat on other side.
The heel is not
positioned against its own thigh. The knee has not been pushed back as far as
possible to form an obtuse angle. The back is humped and curved because the
pelvis is jammed and unable to lift properly. Instead of a smooth, complete
stretching of the spine, the lumbar is over-stretched and the rest of the spine
constricted. The left leg is not flat on the floor.
TRIANG MUKHAIPADA
PASCHIMOTTANASANA: Sitting, forward-bending pose over one leg
This posture
generally follows the previous one. Sit with your legs stretched in front. Bend
the right leg so that the right foot is near the right hip. The toes should
point back. The right calf presses against the right thigh. The body will tilt
in this position so put a small folded towel under the left buttock to keep the
hips level and the forward stretch even and extended. Hold the left foot with
both hands, inhale and bend forward, keeping both knees together as you stretch
forward over the straight leg. Many students will find it difficult in this
position to even take hold of the foot of the outstretched leg. Do not despair.
Just hold the knee, shin or ankle, and sit, breathing deeply, in whichever
position represents your best extension. If the back is tight and the spine
inflexible, this will take time. Release the hold and straighten the bent leg.
Repeat on the other side.
