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Trivikramasana | Standing Asana in Hatha Yoga

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This article is all about the yoga pose trivikramasana (standing splits), Utthita, and Supta trivikramasana, which are the standing asana in hatha yoga. It is an asana that originates from Sanskrit word that means pose dedicated.

Moreover, Supta means resting, and Trivikramasana means three steps pose. This is an advanced reclining posture. It creates an intense stretch of hamstring muscles and makes them flexible and strong.

To start this yoga, yogi faces the sky by lifting one leg overhead and grasp the foot with both of their hands. After that yogi directs the straight leg into a split alongside the head.

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Table of Contents

Types of trivikramasana

It consists of two types and by doing them our full body will become much balanced. However, there is just a minor difference between Supta and Utthitta trivikramasana.

Utthita trivikramasana

It is performed in a standing position. In the beginning, it is easy but later you may face trouble because of it. You have to practice this yoga regularly so that it will be easy for you to gain benefits from these yoga asanas.

Supine splits pose

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This pose makes the body energized by strengthening the body muscles and balancing your mind. This pose creates a stretch of the hamstring muscles. It is an advanced variation of Supta Padangusthasana which is the variation nose to leg.

Trivikramasana Bnefits

Benefits of the supine split pose

  • Firstly, it is believed that standing asana in hatha yoga activates svadisthana, the sacral chakras. Pleasure, sexuality, joy, and creativity are associated with this svadisthana chakra. While Supine splits pose also stimulated the Muladhara chakras which means it offers a sense of safety and security.
  • Secondly, this pose gives you a more flexible body. It helps stretching your muscles which makes them flexible.
  • This chakra helps in strengthening the muscles and legs. Your body becomes strong and much more active.
  • The yoga pose makes your lower abdominal muscles and inner thigh muscles strong and improves digestion.
  • You can get rid of your menstrual problems and have an easy daily menstrual cycle.
  • Moreover, when you do this asana you lean forward and put a good stretch on a foot calf, and hamstring. You feel extra strength in your feet. While performing this asana daily and regularly, you would get relief from headaches and insomnia.

How to perform supta trivikramasana

There are a few steps to do this beneficial yoga.

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First, you have to sit in dandasana on a yoga tangle to come to supine splits pose. After this inhale and raise your leg to 90 degrees make sure it is your left leg. Hold your toe with your right hand and at the same time push your left thigh towards the ground.

Then push your left leg ahead and your left shoulder forward. Now turn the left hip outward carefully. Press your feet slowly with both of your hands. At the initial level do it for like   2-4 breaths. Lie down on your back and keep your legs and shoulders extending.

Benefits derived from Standing yoga

  1. It stretches and strengthens the muscles at an advanced level. Our hamstrings, pelvic floor muscles, and our gluteus maximus, and groin muscles are all stretched by this yoga.
  2. Secondly, it helps us a lot in strengthening our hips, the pelvis, and the hip girdle which should be strong in all humans. This yoga deeply stretches the abdominal muscles along with the core muscles which helps to strengthen our internal organs.
  3. Next, this pose helps to build flexible hips, shoulders, and knees. If you practice it regularly that would help you to achieve stability of mind and calmness of body. These are the needs of today’s world.
  4. We get awareness and guidance while performing this yoga. When we stretch our muscles we feel relaxed and comfortable it feels like our stress is running out of our body.
  5. Moreover, our body sometimes gets out of balance because we don’t care about external factors. While Supta Trivikramasana maintains balance in our body.
  6. It keeps our prostrate glands active and regulates the circulation of blood in the body. Encourage full breath into our lungs for proper functioning.

Supta Trivikramasana Contraindications

The practice of every advanced level yoga pose must be done with care and with the guidance of any yoga expert. As there are some contraindications too, some of them are:

  1. People who have some serious injury or went through any major surgery should avoid doing this yoga.
  2. Patients with high blood pressure and heart ailments also avoid this yoga.
  3. Those who have any heart diseases should also don’t take the risk to do it at home all alone. If they really want to do it first concern to their doctor then a yoga expert and after that start doing it.
  4. Do not practice this yoga if you are pregnant or after 6 months of giving birth.


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