Tiryam Mukha Eka Pada Paschimottanasana (Horizontal face position with intense stretch of back of body)

Tiryam Mukha Eka Pada Paschimottanasana (Tiryaṁ-Mukha Eka-Pāda Paścimottānāsana) = horizontal face position with intense stretch of back of body

Dṛṣṭi: pādayoragre = to the tip of the foot

Start in a sitting position with the legs straight out in front.

Inhale and fold the right leg so that the top of the right foot is on the floor, and besides the right hip.

The right knee is at 90 degrees to the left.

Exhale and strengthen through your left leg, push the top of the right foot down to support that side.

Inhale and stretch both arms up above your head,

Exhale and fold forwards from your hip and aim to hold the leg, or eventually hold the right wrist with the left hand (reverse the hold when doing the opposite side).

Inhale and lengthen up through your spine, and then exhale as you deepen the pose – drop your elbows towards your legs.

Hold here for three to five breaths.

Inhale up as you release.

Repeat on the other side.