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Supine Trivikrama Pose

Supta Trivikramasana · सुप्त त्रिविक्रमासन

Also known as: Reclining Splits

SuptaReclining / Sleeping·TrivikramasanaTrivikramasana·AsanaPose

Supine Trivikrama Pose, also called Reclining Splits is a classical yoga posture. Its Sanskrit name Supta Trivikramasana translates word-for-word as: Supta (Reclining / Sleeping) · Trivikramasana (Trivikramasana) · Asana (Pose). In this posture, the body releases into the support of the floor, allowing gravity to assist. The posture works to lengthen the hamstrings and stretch the hip flexors. Deep hip opening. Supine so less balance challenge. It is particularly valued for developing greater flexibility. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. A strap can be used to make the posture more accessible and support correct alignment. Practitioners with hamstring injury and hip injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

3

Extreme hamstring flexibility
Deep hip opening
Supine so less balance challenge
Full anatomical benefits — muscles, joints, organs →

Avoid If

3

Hamstring Injury
Aggressive stretching of a torn or strained hamstring can reinjure muscle fibres — the attachment near the sitting bone is especially vulnerable.
Use a strap around the foot to extend the leg gently; avoid pulling the leg aggressively toward the torso.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Support the knee with a folded blanket; do not force the leg into a position that creates clicking or sharp hip pain.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Bend the knees and place feet flat on the floor to protect the lumbar spine; slide a folded blanket under the lower back if needed.

Props That Can Help

Optional supports — use when helpful, not required

Yoga Strap

Use a strap around the raised foot to control the leg extension without gripping or over-pulling, keeping the hip and sacrum stable.

Common Mistakes to Avoid

✕Lifting the shoulders toward the ears — keep them relaxed

✕Flattening the natural curve of the lower back

✕Tensing the facial muscles and jaw

✕Holding the breath

✕Forcing the legs into position rather than using props for support

✕Forcing the hips open beyond their current range

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

1Press the back of the head gently into the floor
2Keep the lower back in its natural curve
3Relax the shoulders away from the ears
4Soften the facial muscles and jaw
5Breathe deeply into the belly
6Allow the hip joints to open gradually — never force

Pose Details

Helps With

flexibility

Pose Type

hip opener

Body Focus

hipslower body

Focus Areas

flexibility

Yoga Styles

ashtangaiyengar

When to Practice

peak pose

Position

supine

Modify If You Have

hamstring injury

Use a strap and keep the leg slightly bent.

Practice Flow

Supta Tadasana

Supta Padangusthasana I

SU

Supta Padangusthasana II

SU

This pose

Savasana

How to Practice

1

1. Lie on the back.

2

2. Lift the right leg up.

3

3. Hold right big toe with right hand.

4

4. Pull right leg straight — alongside the ear.

5

5. Left leg stays straight on the floor.

5 more steps remaining

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Frequently Asked Questions

Common questions about Supta Trivikramasana

What is Supine Trivikrama Pose?

Supine Trivikrama Pose, also called Reclining Splits is a classical yoga posture. Its Sanskrit name Supta Trivikramasana translates word-for-word as: Supta (Reclining / Sleeping) · Trivikramasana (Trivikramasana) · Asana (Pose). In this posture, the body releases into the support of the floor, allowing gravity to assist. The posture works to lengthen the hamstrings and stretch the hip flexors. Deep hip opening. Supine so less balance challenge. It is particularly valued for developing greater flexibility. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. A strap can be used to make the posture more accessible and support correct alignment. Practitioners with hamstring injury and hip injury should approach with care or consult a qualified teacher.

What are the benefits of Supine Trivikrama Pose?

Extreme hamstring flexibility. Deep hip opening. Supine so less balance challenge.

Who should avoid Supine Trivikrama Pose?

Avoid this pose if you have: Hamstring injuries, Hip injuries, Lower back pain.

How many steps are in Supine Trivikrama Pose?

Supine Trivikrama Pose is practiced in 10 steps. Lie on the back.

Is Supine Trivikrama Pose suitable for beginners?

Supine Trivikrama Pose is an advanced-level pose. Beginners should practice with props or under guidance.

What props are needed for Supine Trivikrama Pose?

You may use: strap. Props make the pose more accessible and comfortable.

What conditions does Supine Trivikrama Pose help with?

Supine Trivikrama Pose is therapeutic for: flexibility.