{"id":11895,"date":"2021-01-01T06:38:00","date_gmt":"2021-01-01T06:38:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11895"},"modified":"2020-12-30T11:52:28","modified_gmt":"2020-12-30T11:52:28","slug":"yoga-poses-triang-mukha-eka-pada-paschimottanasana-or-three-parts-forward-bend-pose","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2021\/01\/01\/yoga-poses-triang-mukha-eka-pada-paschimottanasana-or-three-parts-forward-bend-pose\/","title":{"rendered":"Yoga Poses &#8211; Triang Mukha Eka Pada Paschimottanasana or Three Parts Forward Bend Pose"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">As with the vast majority of yoga poses, this one is easy to pronounce and you want to make sure that your pelvis is neutral and the spine is aligned &#8216;straight&#8217;\/normal curvature.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">With this pose, avoid or modify if you or student has knee stiffness or injury.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/three-parts-forward-bend-pose.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"818\" height=\"657\" data-attachment-id=\"11898\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/three-parts-forward-bend-pose\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/three-parts-forward-bend-pose.jpg?fit=818%2C657&amp;ssl=1\" data-orig-size=\"818,657\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;Andrew Campbell-Griffiths&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1609319546&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"three-parts-forward-bend-pose\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/three-parts-forward-bend-pose.jpg?fit=818%2C657&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/three-parts-forward-bend-pose.jpg?resize=818%2C657&#038;ssl=1\" alt=\"\" class=\"wp-image-11898\" \/><\/a><figcaption>Begin in this position and check shoulder, pelvis and neck are aligned correctly<\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Next bring left foot onto the floor, bending the knee<\/li><li>Then put left foot foot next to your left glute\/hip<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/triang-mukha-eka-pada-paschimottanasana.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"809\" height=\"717\" data-attachment-id=\"11901\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/triang-mukha-eka-pada-paschimottanasana\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/triang-mukha-eka-pada-paschimottanasana.jpg?fit=809%2C717&amp;ssl=1\" data-orig-size=\"809,717\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;Andrew Campbell-Griffiths&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1609319756&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"triang-mukha-eka-pada-paschimottanasana\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/triang-mukha-eka-pada-paschimottanasana.jpg?fit=809%2C717&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/triang-mukha-eka-pada-paschimottanasana.jpg?resize=809%2C717&#038;ssl=1\" alt=\"Triang Mukha Eka Pada Paschimottanasana\" class=\"wp-image-11901\" \/><\/a><figcaption>Avoid this pose if you have knee problems<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Modifications for Knee Injuries<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mat under the pelvis and the knee<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/modifiedtriangmukhaekapada.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"498\" height=\"320\" data-attachment-id=\"11903\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/modifiedtriangmukhaekapada\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/modifiedtriangmukhaekapada.jpg?fit=498%2C320&amp;ssl=1\" data-orig-size=\"498,320\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;Andrew Campbell-Griffiths&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1609319898&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"modifiedtriangmukhaekapada\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/modifiedtriangmukhaekapada.jpg?fit=498%2C320&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/modifiedtriangmukhaekapada.jpg?resize=498%2C320&#038;ssl=1\" alt=\"modified pose for knee injuries\" class=\"wp-image-11903\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/beltmodificationpose.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"440\" height=\"254\" data-attachment-id=\"11905\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/beltmodificationpose\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/beltmodificationpose.jpg?fit=440%2C254&amp;ssl=1\" data-orig-size=\"440,254\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;Andrew Campbell-Griffiths&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1609320061&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"beltmodificationpose\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/beltmodificationpose.jpg?fit=440%2C254&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/beltmodificationpose.jpg?resize=440%2C254&#038;ssl=1\" alt=\"yoga pose with belt\" class=\"wp-image-11905\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/triangmukhaekapadapaschimottanasana.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"285\" data-attachment-id=\"11907\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/triangmukhaekapadapaschimottanasana\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/triangmukhaekapadapaschimottanasana.jpg?fit=450%2C285&amp;ssl=1\" data-orig-size=\"450,285\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"triangmukhaekapadapaschimottanasana\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/triangmukhaekapadapaschimottanasana.jpg?fit=450%2C285&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/triangmukhaekapadapaschimottanasana.jpg?resize=450%2C285&#038;ssl=1\" alt=\"spine alignment for yoga pose\" class=\"wp-image-11907\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">This pose is quite intense and should be avoided if you have any problems with hips, knees or spine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/456n0tti4lI?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Images from the amazing Siddhi Yoga <a href=\"https:\/\/siddhiyoga.online\/courses\/ryt-200-hours-yoga-teacher-training-certification\/\">200 Hour Teacher Training Course<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>As with the vast majority of yoga poses, this one is easy to pronounce and you want to make sure that your pelvis is neutral and the spine is aligned &#8216;straight&#8217;\/normal curvature. With this pose, avoid or modify if you or student has knee stiffness or injury. Next bring left foot onto the floor, bending [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[8219,5189,12504],"tags":[784152949,234785,6197,34941026,171673,15433,784152947],"class_list":["post-11895","post","type-post","status-publish","format-standard","hentry","category-bjj","category-fitness","category-mma","tag-bjj","tag-flexibility","tag-meditation","tag-mma-2","tag-wellbeing","tag-wellness","tag-yoga"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Yoga Poses - Triang Mukha Eka Pada Paschimottanasana or Three Parts Forward Bend Pose - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2021\/01\/01\/yoga-poses-triang-mukha-eka-pada-paschimottanasana-or-three-parts-forward-bend-pose\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga Poses - Triang Mukha Eka Pada Paschimottanasana or Three Parts Forward Bend Pose - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"As with the vast majority of yoga poses, this one is easy to pronounce and you want to make sure that your pelvis is neutral and the spine is aligned &#8216;straight&#8217;\/normal curvature. 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Paschimottanasana or Seated Forward Bend","author":"Dave","date":"December 31, 2020","format":false,"excerpt":"Make sure that you are putting equal weight on each glute \/ sit bone Normal people with sitting or sedentary job get a pelvis with an incorrect tilt, causing a exaggerated curve in the spine. This pelvis issue causes a hunchback with rounded shoulders, pushing neck forward. If you have\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/seatforwardbend.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":11870,"url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/12\/30\/yoga-poses\/","url_meta":{"origin":11895,"position":1},"title":"Yoga Poses &#8211; Dandasana or Staff\/Stick Pose","author":"Dave","date":"December 30, 2020","format":false,"excerpt":"Dandasana or Staff\/Stick Pose The Stick pose can be difficult for general population - office workers and static standing jobs can 're-align' the body. 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The posture is described as \"internal rotated femur\" - this is the same as warrior 3 DISCLAIMER - consult a doctor if you have any injuries or illnesses that could impact your ability to perform\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrior1yoga.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrior1yoga.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrior1yoga.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/06\/warrior1yoga.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":11911,"url":"https:\/\/blackbeltwhitehat.com\/en\/2021\/01\/04\/yoga-poses-marichyasana-or-sage-pose\/","url_meta":{"origin":11895,"position":3},"title":"Yoga Poses &#8211; Marichyasana or Sage Pose","author":"Dave","date":"January 4, 2021","format":false,"excerpt":"This is a pose dedicated to and named after the sage - Marichi I It's a good idea to warm up with easier poses before attempting this one. 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