Tiriang Mukhottanasana
तिरियङ् मुखोत्तानासन
Tiriang Mukhottanasana is a standing backbend dropping into Wheel Pose and standing back up.
Anatomy Involved
Benefits
- Mastery of backbend transitions
- Full body strength and flexibility
- Builds courage
- Drop-back and stand-up skill
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Spinal injuries
- Wrist injuries
- Shoulder injuries
- Vertigo
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Initiate the backbend from the thoracic spine, not the lumbar
- 2Lift the sternum toward the ceiling
- 3Keep the gluteal muscles engaged to protect the lower back
- 4Broaden across the collarbones
- 5Maintain length in the back of the neck — do not drop the head back
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Tiriang Mukhottanasana is a standing backbend dropping into Wheel Pose and standing back up.
How to Practice
1. Stand in Tadasana.
2. Raise arms overhead, palms together.
3. Inhale, lengthen the spine.
4. Exhale, bend backward — deep standing backbend.
5. Reach hands toward the floor (drop back).
5 more steps remaining
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Frequently Asked Questions
Common questions about Tiriang Mukhottanasana
What is Tiriang Mukhottanasana?
Tiriang Mukhottanasana is a standing backbend dropping into Wheel Pose and standing back up.
What are the benefits of Tiriang Mukhottanasana?
Mastery of backbend transitions. Full body strength and flexibility. Builds courage. Drop-back and stand-up skill.
Who should avoid Tiriang Mukhottanasana?
Avoid this pose if you have: Spinal injuries, Wrist injuries, Shoulder injuries, Vertigo.
How many steps are in Tiriang Mukhottanasana?
Tiriang Mukhottanasana is practiced in 10 steps. Stand in Tadasana.
Is Tiriang Mukhottanasana suitable for beginners?
Tiriang Mukhottanasana is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Tiriang Mukhottanasana?
You may use: wall. Props make the pose more accessible and comfortable.
What conditions does Tiriang Mukhottanasana help with?
Tiriang Mukhottanasana is therapeutic for: flexibility, strength.
What poses should I do before Tiriang Mukhottanasana?
Prepare with: Adho Mukha Svanasana, Upward-Facing Dog Pose, Setu Bandhasana, Camel Pose. These warm up the relevant muscles and joints.
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