Triāṅg Mukhaikapāda Paścimatānāsana (Three Limbs Face One Foot Pose) is an asymmetric seated forward fold where one leg extends forward while the other folds back alongside the hip in vīrāsana (hero) position. It is a deep stretch for the quadriceps and hip flexors of the bent leg while simultaneously stretching the hamstrings of the extended leg. This pose introduces internal rotation of the hip into the seated sequence.

From tri (three), aṅga (limb), mukha (face), eka (one), pāda (foot), paścima (west/posterior), uttāna (intense stretch), and āsana (seat). The 'three limbs' are the two knees and the foot of the bent leg, which together 'face' or press toward the floor. 'One foot' refers to the single extended leg toward which the torso folds.

This āsana has a 22-vinyāsa count, following the standard asymmetric seated format. Right side: vinyāsa 7 (Saptaḥ) — jump through and set up with the right leg folded back; vinyāsa 8 (Aṣṭau) — fold forward over the extended left leg, held for five breaths. Vinyāsas 9–14 transition to the left side. Left side: vinyāsa 15 (Pañcadaśa) — set up with the left leg folded back, fold forward over the extended right leg, held for five breaths. Vinyāsas 16–22 complete the exit.

From Adho Mukha Śvānāsana, inhale jump through to seated. Fold the right leg back so the right foot is beside the right hip, top of the foot flat on the floor (vīrāsana position for the right leg). The left leg extends straight forward. Inhale, catch the left foot with both hands. Exhale, fold forward over the extended leg. Hold for five breaths.

The bent leg is in full vīrāsana — the foot is beside the hip with the top of the foot pressed flat, the knee pointing straight forward and remaining in line with the hip. The sit bones should be level, though the tendency is to tilt toward the extended leg. Both hands hold the extended foot (sides of the foot or wrist-clasp beyond). The torso folds evenly forward with the chin reaching toward or beyond the shin of the straight leg.

Inhale lift the head and lengthen. Exhale release the foot. Straighten the bent leg, cross the ankles, inhale lift up, exhale jump back. Transition through the vinyāsa to set up the left side. After completing both sides, exit with the standard vinyāsa.

Pādayoragra dṛṣṭi (toes of the extended foot). The gaze is directed at the toes of the straight leg, maintaining the forward intention of the fold.

Uḍḍīyāna bandha is essential for keeping the torso from collapsing to one side. The asymmetric sitting position naturally shifts weight toward the straight-leg side, and strong bandha engagement helps maintain center. Mūla bandha stabilizes the pelvis and supports the lift needed to keep both sit bones grounded.

The key alignment challenge is keeping both sit bones level on the floor. The bent-leg hip tends to lift, causing the torso to lean toward the extended leg. Press the bent-leg sit bone down actively. The bent knee stays parallel to the extended leg — do not let it splay outward. The extended leg is fully active with the kneecap lifted. The foot of the bent leg is directly beside the hip, not tucked under it.

Sitting unevenly with the body tilting toward the straight leg — the sit bones must be level. Allowing the bent-leg knee to splay outward, which torques the knee joint. Sitting on the bent foot rather than beside it. Compensating for the tilt by rounding the spine excessively rather than addressing the hip-level imbalance.

The bent leg undergoes deep knee flexion and hip internal rotation, intensely stretching the rectus femoris, vastus group, and hip flexors (iliopsoas). The ankle is in full plantarflexion. The extended leg's hamstrings and gastrocnemius are stretched as in Paścimatānāsana. The asymmetry challenges the quadratus lumborum and obliques to maintain a level pelvis.

This posture is particularly therapeutic for knee rehabilitation (when practiced carefully) and for opening tight quadriceps and hip flexors. It addresses the postural imbalance caused by excessive sitting, which shortens the hip flexors. The asymmetric nature helps identify side-to-side differences in hip mobility. It is also beneficial for flat feet, as the bent foot position stretches the dorsal surface of the foot.

If the sit bones are not level, place a folded blanket or block under the sit bone of the extended-leg side to level the pelvis. If the knee of the bent leg is painful, do not force the full vīrāsana position — a less acute bend or padding under the knee can help. Use a strap around the extended foot if the hands cannot reach. The teacher should verify the knee is safe before deepening the fold.

Vīrāsana (Hero Pose) is the direct preparation for the bent-leg position. Paścimatānāsana prepares the hamstrings for the forward fold. The standing pose Pārśvottānāsana develops the asymmetric folding pattern. Half vīrāsana stretches one quadricep at a time and is useful preparation.

The vinyāsa between sides provides a brief counterpose through the neutral spine of Catvāri and the extension of Ūrdhva Mukha. The following pose in the sequence (Jānuśīrṣāsana A) takes the bent leg into external rotation, naturally countering the internal rotation emphasis of this posture.

The name's reference to 'three limbs facing one foot' points to the yogic principle of ekāgratā (one-pointed focus). Despite the complexity of the shape and its asymmetry, the attention is unified toward a single direction — forward over the one extended foot. This teaches the practitioner to find simplicity and focus even when the body is arranged in a complex configuration.