ত্রি-অঙ্গ পশ্চিমোত্তানাসনत्रिअंग मुखैकपाद पश्चिमोत्तानासन

Sit with the left leg straight forward and fold the right leg back beside the right hip, as in Hero Pose. Keep the right foot pointing straight back with the toes untucked and the ankle in line with the shin. Place a folded blanket under the left sitting bone so the pelvis stays level, not tipped to the left. Press the right knee gently forward and hinge over the straight left leg from the hip crease. Hold the shin, foot or a strap, keep both sitting bones down, hold, then change sides. Hold for 45–90 seconds each side.

Primarily the hamstrings, quadriceps, spinal erectors, with the ankles, lower back, calves assisting or lengthening. In mechanical terms: lengthens the straight leg's hamstring while the folded leg's quadriceps holds a shortened position.

Knee injury on the folded leg — skip and choose Head-to-Knee Pose instead. Ankle injury on the folded side: roll a towel under the ankle. Hamstring strain on the straight leg. Low back injury, and sacroiliac pain from an uneven pelvis. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.

Not as a first pose. Three-Limbed Forward Bend is rated intermediate here: it assumes a working base of strength and range, and a teacher who has watched you move. Build up through the forward bends poses marked beginner first.

The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. Three-Limbed Forward Bend sits closest to Compendium code 02150, yoga, Hatha, at 2.5 MET — about 92 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.