A Counter Pose for "Head-to-Knee Pose"

"Three-Limb Pose" or Triang Mukhaikapada Pachimottanasana

America just celebrated its 233rd year of freedom this past weekend! Living in a free country with the ease of movement from place to place contributes to our joy and happiness when we pause long enough in one place to appreciate it. We can also experience this joy and freedom of movement in our bodies, minds, and even spiritually, when we practice yoga with a clear intent to move freely and fluidly with frequent and meaningful pauses.
Be sure to schedule plenty of time for this practice so that these pauses in stillness can provide time to appreciate each place we're in at the moment! They also give our muscles and joints an opportunity to loosen and relax in each transitional phase of the postures. Last week's "Head-to-Knee Pose" encouraged an external rotation (away from center) in the hip joints one side at a time. So this week as you practice the internal rotation of a counter pose that encourages greater range of motion in both directions---inward and outward---"Three--Limb Pose" (Triang Mukhaikapada Paschimottanasana,) remember to pause and notice the internal (toward the center) rotation in each hip joint. Warning: Students with knee or hip injuries or replacements should consult their physician before attempting this intense stretch of the knee joints. All students should proceed with caution! Be truthful about the limitations of your body and patiently practice several days a week without specific physical expectations... other than releasing tension.

• Physically---Begin this "three-limb" seated forward bend in the pose called "Staff Pose" (Dandasana) seated on a level spot, either in or out -of-doors, with both legs extended straight out in front though flexed feet. Inhale and sweep the arms out to the sides and up to an "Upward Salute," stretching the crown of the head and the spine upward as the "sit bones" are pressing back and downward to ground into a blanket, towel or yoga mat. During the long and slow exhalation roll onto the left "sit bone" and bring both hands onto the floor beside the hips as the right leg bends at the knee. Rotate the right thigh internally toward the center to touch the inner left knee with the right foot pointing toward the back along side of the right hip. Pause here to notice if the hips are level and if there is pain or extreme discomfort in the right knee. The intensity of this stretch can be reduced by sitting on a folded towel or blanket, or even a low chair with the right foot pointing backward and gently pressing onto the top of the foot and the left leg stretched straight out from the hips and pressing through a flexed left heel. Never stay in a position that causes shooting pain or extreme discomfort!
• If the right knee is particularly tight, the left hip will drop and feel lower but it can be brought into a level and balanced position by placing a folded towel or blanket under the lower hip and "sit bone." The calf of the bended leg may also be smoothed away from center with the thumb and forefinger in an ironing motion. Sit and pause in this "Three-Limb" position for 3-5 smooth and even breaths before attempting to add the forward fold that stretches the spinal muscles and the back of the extended leg. Allow time for the right hip to relax in internal rotation.
  
• Then on another long, slow and deep inhalation sweep the arms upward while drawing the tail bone back away from the heel of the extended leg. Gently exhale the torso into a forward fold by hinging from the hips only, and then clasp the hands or wrists over the ball of the left foot, or loop a belt or strap over that foot to use as leverage. Stretch only to the very first sensation of resistance in the spine, hip or hamstring before you stop and pause for a breath or two. Allow the muscles and joints to soften and expand before moving to deepen the forward bend to a new "edge." Continue to move freely and fluidly without pulsing or jerking quickly to bring the abdomen onto the upper thigh of the extended leg. Pause to breathe smoothly and deeply into each perceived tightening of muscle or joint and the appreciate the sweet release. Feel the compression across the abdominal organs as you allow the abdomen to expand against the upper thighs with each inhalation. Now exhale the chin toward the lifted chest and feel the connection between the base of the tail bone and the top of the neck. Inhale to roll slowly up from the base of the spine by pressing the inner knees down and together as the hands slide along the legs, and then sweep the arms up along with the gaze.
  
• To switch sides exhale back onto the "sit bone" of the extended left leg, and then slowly straighten the right leg to return to "Staff Pose." In order to repeat "Three-Limb Pose" on the opposite side. inhale onto the right "sit bone" and bend the left knee to place it alongside of the right inner knee with an internal rotation of the left hip.
  
• Mentally---Maintain focused attention on the gentle stretching sensations experienced in the back, hips and thighs during each inhalation. Consciously choose to release all affected muscles and joints during and through each exhalation. Decide that you are going to enjoy remaining in each phase of the pose for 3-5 breaths without thinking or rushing ahead to the next stage. Stay present with the breath and the body, temporarily putting aside all emotional responses to each phase of the position. Free yourself from expectations and goals as you enjoy just being truthful to yourself in your version of the pose.
  
• Spiritually---When practicing intense poses such as "Three-Limb Pose" remind yourself of the freeing nature of knowing and accepting the truth. Jesus said it best, " And ye shall know the truth, and the truth shall make you free." (John 8:32, KJV) Enjoy your newfound freedom in the pose physically as you take time to release mentally and spiritually. plf