Three-Limbed Forward Bend anatomy

Three-Limbed Forward Bend · Trianga Mukha Eka Pada Paschimottanasana · Tư thế gập người nửa anh hùng

Three-Limbed Forward Bend mainly works quadriceps (left), tibialis anterior (left), iliopsoas; it stretches hamstrings (left), gastrocnemius (left), gluteus maximus (left), quadriceps (right); biceps brachii stabilize.

Opening the 3D model…

Sit with the left leg straight forward, toes pointing up. Bend the right knee and place the right foot just outside the right hip as in Half Hero Pose: top of the foot on the floor, toes pointing straight back, knees close together. Root both sit bones evenly to keep the pelvis level, since the body tends to tip toward the straight leg. Inhale to lengthen the spine; exhale and fold from the hips over the left leg, hands holding the left foot or shin, the belly and then the chest moving down along the thigh. The back of the left leg gets a strong stretch, the front of the right thigh and ankle stretch with it, and the back muscles lengthen as the torso folds. With right knee pain, sit on a folded blanket and add one under the left sit bone; with low back pain, keep the back long and fold only a little.

Muscles in this pose

Working (contracting): Quadriceps (left), Tibialis anterior (left), Iliopsoas

Stretching: Hamstrings (left), Gastrocnemius (left), Gluteus maximus (left), Quadriceps (right), Tibialis anterior (right), Deep hip rotators (right), Erector spinae, Multifidus, Quadratus lumborum, Latissimus dorsi

Stabilizing: Biceps brachii

Why these muscles work or stretch

• Quadriceps · Working (contracting): Firms the left thigh to keep the knee straight and helps the hamstrings release
• Tibialis anterior · Working (contracting): Flexes the left foot, toes pointing up
• Iliopsoas · Working (contracting): Draws the torso forward from the hips as the fold begins
• Hamstrings · Stretching: Main stretch, along the back of the straight left leg
• Quadriceps · Stretching: Right knee fully bent, foot beside the right hip
• Tibialis anterior · Stretching: Top of the right foot flat on the floor
• Deep hip rotators · Stretching: Gently stretched as the right thigh turns in to set the foot beside the hip
• Erector spinae · Stretching: Lengthens as the torso folds along the straight leg
• Latissimus dorsi · Stretching: Both arms reach for the left foot
• Biceps brachii · Stabilizing: The hands hold the foot and pull lightly to draw the torso forward

Practice cues

• Root the right sit bone; don't let the body fall toward the straight leg
• Fold from the hips leading with the sternum, belly to the thigh before the forehead
• Firm the straight thigh, kneecap facing up, toes not rolling out

Benefits

• Stretches the hamstrings and calf of the straight leg
• Stretches the quadriceps and the front of the ankle of the bent leg
• Trains a level pelvis with the legs in different positions

Cautions / contraindications

• Avoid with a knee injury, a meniscus tear or knee ligament damage
• Avoid with an acute disc herniation or sciatic pain
• Use caution with a hamstring injury; bend the straight knee slightly

Easier variations

• Sit on a folded blanket with an extra one under the straight-leg sit bone to level the pelvis
• Loop a strap around the straight foot and keep the back long instead of reaching

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 23/10/2026

Related poses

• Head-to-Knee Forward Bend Janu Sirsasana
• Marichi’s Pose I (Seated Forward Bend) Marichyasana I
• Seated Forward Bend Paschimottanasana
• Half Hero Pose Ardha Virasana
• Cow Face Forward Fold Adho Mukha Gomukhasana
• Heron Pose Krounchasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)