Trivikramasana (Trivikrama's Pose / Standing Splits & Supta Trivikramasana): Guide, Benefits & Tips

Introduction

Trivikramasana (?????????????), often called Trivikrama’s Pose or Standing Splits, is a graceful standing and balancing posture that deeply stretches the legs, opens the hips, and sharpens concentration. The reclining variant is known as Supta Trivikramasana.

‘Trivikrama’ in Sanskrit refers to “the Three-Strided One”, a name for Lord Vishnu, symbolizing immense power and balanced expansion across the universe.

Essence: Balancing & energizing.
Why try it? If you’ve ever felt stiff after sitting too long, or you wish to free up your legs and focus your busy mind, Trivikramasana could become your new favorite pose!

Step-by-Step Guide: How to Practice Trivikramasana (Standing Splits)

1. Begin in Mountain Pose (Tadasana).
   • Stand tall with feet hip-width apart, arms at your sides.
   • Take a few grounding breaths (inhale & exhale slowly).
2. Shift your weight onto your left foot.
   • Feel rooted through your standing leg.
3. Lift your right leg.
   • Inhale: Bring the right knee towards your chest.
   • Exhale: Hold your big toe or shin (use a strap if needed).
4. Extend the right leg up.
   • Inhale: Straighten the leg (as much as is comfortable), aiming your foot toward the ceiling.
   • Your left hand can rest on your supporting thigh, on your hip, or out to the side for balance.
5. Find your balance & breathe.
   • Hold the pose for 3–8 breaths (around 20–40 seconds per side).
   • Stay tall, with both hips facing forward.
6. Release gently.
   • Exhale: Slowly lower your leg and return to Tadasana.
   • Repeat on the other leg.

For Supta Trivikramasana (Reclining Variant): Lie on your back, draw one leg up, and use your hand or a strap to draw it toward your torso, keeping the other leg extended on the mat.

Modifications

• Beginners: Use a yoga strap around your raised foot. Practice near a wall for stability, or keep a gentle bend in the knee.
• Advanced: Try taking your leg higher, grasping your big toe or both hands interlaced around the foot. Experiment with closing the eyes for a deeper balance challenge.

Alignment & Safety Tips

• Keep your standing leg strong but not locked. Micro-bend the knee if hyperextension is a concern.
• Square your hips to the front—avoid letting one hip pop out.
• Maintain an active, elongated spine and avoid roundness in the upper back.
• Keep the lifted foot flexed, with even energy through the toes.
• Avoid pulling too hard—let the hamstring open gradually.
• Common Mistakes:
  • Collapsing the chest or rounding shoulders—keep the heart open.
  • Over-tensing the face or jaw—relax your facial muscles.
  • Leaning too far back or forward—find your center.
• Safety:
  • Avoid if you have acute hamstring or lower back injuries.
  • Not recommended during late pregnancy or severe balance issues.
  • If dizzy or unsteady, try the reclining (supta) variant.

Benefits of Trivikramasana

Physical Benefits

• Builds strength in the legs, ankles, and core.
• Stretches hamstrings, calves, hip flexors, and groin.
• Improves balance and stability.
• Enhances posture and body awareness.

Mental Benefits

• Sharpening focus and attention.
• Grounding effect—reduces stress and anxiety.
• Promotes patience and inner calm.

Energy and Chakra Connection

• Activates and balances the Muladhara (Root Chakra) – for grounding and security.
• Opens the Svadhisthana (Sacral Chakra) due to deep hip and leg stretch.

Contraindications

• Recent or chronic injuries to the hamstrings, hips, or lower back.
• Severe balance issues, high blood pressure, or vertigo.
• Avoid in cases of hernia or abdominal surgery.
• Pregnancy, especially after the first trimester (use caution or opt for Supta Trivikramasana).

Alternatives: Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana), Seated Forward Fold (Paschimottanasana).

Beginner’s Tips & Variations

• Props:
  • Yoga strap around lifted foot for better reach.
  • Block under lower hand or near wall for extra support.
• Practice next to a wall, gently resting the lifted foot or hand on the wall for balance.
• Gentle Variations: Keep the lifted knee bent, focus on aligning hips and standing tall.
• Advanced: Move towards the full split, hold with both hands, or transition smoothly between Trivikramasana and Standing Split in a flow.

Reclining (Supta Trivikramasana): Safer for those recovering from injury or needing a gentler entry.

How to Include in a Yoga Flow

• Works best as a main practice peak pose or in the middle of your sequence.
• Pairs well with:
  • Warrior III (Virabhadrasana III) – balance & strength.
  • Half Forward Fold (Ardha Uttanasana).
  • Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana).

Mind-Body Connection

As you stand tall and steady in Trivikramasana, focus on your breath and the subtle shifts of your body’s center. Staying mindful helps transform this challenging posture into a moment of meditation—a true union of body, breath, and awareness.

Spiritually, Trivikramasana honors power tempered with balance, reminding us to grow, stretch, and expand our horizons while staying grounded within.