Trivikramasana, also known as the Split Pose or Three Strides Forward Bend, is a advanced level standing yoga asana that requires more flexibility and balance to perform.

Trivikramasana Meaning

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

The 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.

At the beginning of asana, you may face some trouble, it is a bit difficult, but with regular practice, you will be able to do it easily.

There are two types of Trivikramasana – Utthita Trivikramasana and Supta Trivikramasana.

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.

Practice Guide to Perform Trivikramasana

The following points are easy and safe practices for Trivikramasana Yoga Pose (Split Pose). So, the practitioners can easily known how to perform this posture, what precautions need to take when practicing this posture, and what benefits it has.

Preparatory Poses

How to do Utthita Trivikramasana

Starting Position: Begin in a standing position (Tadasana) with your feet together and arms by your sides, palms facing inward.

Shift Weight: Shift your weight onto your left leg.

Lift the Right Leg: Slowly lift your right foot up, and then raising the right hand place them on the feet. Interlock the fingers and stretch the arms in order to ;hold the right heel firmly.

Balance and Focus: Find your balance by focusing on a point in front of you. Engage your core muscles to help with balance.

Hands Position: Bring your palms together in front of your chest in a prayer position (Anjali Mudra).

Hold and Breathe: Hold the posture for several breaths, maintaining a straight spine and a relaxed neck.

Release and Repeat: Slowly release the pose by lowering the right foot back to the floor and returning to the starting position. Repeat the same steps on the other side, shifting your weight to the right leg and lifting the left foot to perform the pose on the opposite side.

Follow Up Poses

Precautions & Contraindications

  • 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.

Benefits of Trivikramasana

Stretches and Strengthens: The pose stretches the thighs, hamstrings, groins, and hips, improving flexibility and strength in these areas.

Improves Balance and Focus: The pose challenges your balance, enhancing concentration and focus.

Opens the Hips: It helps open and release tension in the hips, which is beneficial for people who spend a lot of time sitting.

Stimulates Abdominal Organs: The pose stimulates the abdominal organs, aiding digestion and improving overall organ function.


Utthita Trivikramasana, or Supine Splits Pose, is a advanced level yoga pose that involves standing with raised one leg. Regular practice of Trivikramasana can contribute to increased flexibility, better alignment, and improved body awareness. It can also help in enhancing breathing patterns, activate the Svadisthana (sacral) chakras, and overall relaxation by promoting a sense of openness.


Apr 12, 2024
Yoga Poses For Slipped Disc & Herniated Disc Pain Relief

Yoga poses for slipped disc help in strengthening the muscles and ligaments of your spine. Slipped or Herniated Disc Yoga[...]

Apr 12, 2024
Yoga For Carpal Tunnel Syndrome: Stretch The Wrists And Wrist Tendonitis

Vinyasa poses or mudras (hand gestures) given to yoga groups can also be done to reduce carpal tunnel syndrome, wrist[...]

Apr 12, 2024
Yoga For Tennis Elbow: Yoga Poses To Relieve Elbow Pain

Tennis elbow, also medically known as lateral epicondylitis, is caused by inflammation of the muscles of the forearm. This is[...]



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