The full body is balanced by the benefits of Trivikramasana. There are two types of Trivikramasana – Utthita Trivikramasana and Supta Trivikramasana. At the beginning of this easy, you may face some trouble because it is a bit difficult, but with regular practice, you will be able to do it easily. It is a bit difficult but its benefits are also many. This yoga makes the body energized by strengthening the body and muscles and balancing the mind.

The word Supta Trivikramasana comes from the Sanskrit, Supta means “resting”;  Trivikram means “three steps”; and asana means “posture” or “pose.”

This asana is an advanced variation of Supta Padangusthasana A Variation Nose To Leg (Reclined Big Toe Pose A Variation Nose to Leg). It creates an intense stretch of the hamstring muscles.

There is a little difference both yoga poses Utthita Trivikramasana and Supta Trivikramasana. Utthita Trivikramasana (Standing Splits Pose) is performed by standing position and the second Supta Trivikramasana (Supine Splits Pose) is done by laying down on the yoga mat.

Steps To Do Supta Trivikramasana (Supine Splits Pose)

  • To come to Supine Splits Pose, you need to sit in Dandasana on the yoga mat.
  • Now Lie down on your back, keep the legs, and the shoulders stretching.
  • After this, Inhale and raise the left leg to 90 degrees, Holding the right big toe with your right hand while pushing the left thigh towards the ground
  • While moving the left leg forward, move towards the left shoulder and push forward, while the right thigh is pressed firmly towards the ground.
  • While doing this, turn the left hip outward to support the leg in a deep stretch.
  • Slowly press the feet with both your hands.
  • Initially try asana for about 2-4 breaths.
  • Exhale and repeat the right leg step by step.

Benefits 0f Supta Trivikramasana (Supine Splits Pose)

  • Supine Splits Pose is believed to activate the Svadisthana (sacral) chakras. Svadisthana is associates with creativity, sexuality, joy, and pleasure also.
  • This asana also stimulated the Muladhara (root) chakras. Muladhara offers a sense of security and safety.
  • Due to stretch in all the parts of the body, there is never an accident in the body and the body remains flexible.
  • By doing this asana, all the muscles of your legs become very strong.
  • The lower abdominal muscles and inner thigh muscles are stronger and improve digestion.
  • Doing it reduces all menopausal and menstrual disorders.
  • By doing this asana, your leaning forward puts a good stretch on the foot calf and hamstrings. By performing Trivikramasana, the thighs of your feet are also strengthened.
  • Performing this asana relieves headaches and insomnia.

A Word Of Cautions

  • This asana should be practiced in the morning. But if you are doing this asana in the evening, then it is important that you have eaten food at least 4 to 6 hours before.
  • It is also important to make sure that you have defecated before doing the posture and the stomach is completely empty.
  • If you have pain in your feet and knees, do not do this asana.
  • If you suffer from any type of back or spinal problem, do not do this asana.
  • It has many physical and mental benefits but it cannot be used in place of any medicine etc.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional