Supta Trivikramasana
सुप्त त्रिविक्रमासन
Supta Trivikramasana is a reclining full split with one leg pulled alongside the ear.
Anatomy Involved
Benefits
- Extreme hamstring flexibility
- Deep hip opening
- Supine so less balance challenge
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Hamstring injuries
- Hip injuries
- Lower back pain
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 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
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
hamstring injury
Use a strap and keep the leg slightly bent.
Target Areas
Practice Flow
About this Pose
Supta Trivikramasana is a reclining full split with one leg pulled alongside the ear.
How to Practice
1. Lie on the back.
2. Lift the right leg up.
3. Hold right big toe with right hand.
4. Pull right leg straight — alongside the ear.
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 Supta Trivikramasana?
Supta Trivikramasana is a reclining full split with one leg pulled alongside the ear.
What are the benefits of Supta Trivikramasana?
Extreme hamstring flexibility. Deep hip opening. Supine so less balance challenge.
Who should avoid Supta Trivikramasana?
Avoid this pose if you have: Hamstring injuries, Hip injuries, Lower back pain.
How many steps are in Supta Trivikramasana?
Supta Trivikramasana is practiced in 10 steps. Lie on the back.
Is Supta Trivikramasana suitable for beginners?
Supta Trivikramasana is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Supta Trivikramasana?
You may use: strap. Props make the pose more accessible and comfortable.
What conditions does Supta Trivikramasana help with?
Supta Trivikramasana is therapeutic for: flexibility.
What poses should I do before Supta Trivikramasana?
Prepare with: Supta Tadasana, Supta Padangusthasana I, Supta Padangusthasana II. These warm up the relevant muscles and joints.
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Build Your Own Sequence
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