Three- Limb Intense Stretch- Triang Mukaikapada Paschimottanasana
Sit on the floor with your legs extended straight in front of you. Bend the left leg and place the left foot outside of the left hip with the foot facing up. The right leg is kept straight with the foot flexed. Grab the right toes with both hands if possible. Then inhale look up straighten the back, and exhale bend forward. Hold and repeat in the other side.
If you cannot grab the toes, grab the leg as far as possible, or use a prop, as shown in the picture.
Benefits:
- It stretches the lower back, hamstrings, and calves.
- It improves the circulation of the liver, kidney, and reproductive organs.
- It relieves PMS and menopause discomfort.
- It works in the nervous system, releasing stress.
Do not practice if you have a knee injury.