AdvancedstandingThree Steps Pose
Trivikramasana · त्रिविक्रमासन
Also known as: Trivikramasana · Standing Splits Backbend
Three Steps Pose, also called Trivikramasana is a classical yoga posture. Its Sanskrit name Trivikramasana translates word-for-word as: Tri (Three) · Vikrama (Strides / Steps) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to lengthen the hamstrings, stretch the hip flexors and strengthen the quadriceps. Standing balance mastery. Full body integration. 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
Hamstrings(lengthening)
These powerful muscles at the back of the lifted thigh undergo an intense, sustained stretch, extending from the sitting bone to just below the knee. This deep lengthening isn't about forcing, but about patiently coaxing the muscle fibers to release their ingrained tightness, often accumulated from prolonged sitting. From a yogic perspective, this unwinding helps to free apana vayu, facilitating a downward flow of energy and relieving stiffness that can impede the flow of prana in the lower limbs.
Hip Flexors(lengthening)
The muscles at the front of the standing hip (iliopsoas and rectus femoris) are actively engaged to maintain the stability of the pelvis, while the hip flexors of the lifted leg are eccentrically lengthening to allow the leg to rise high, yet also concentrically contracting to hold it there. This dynamic interplay helps to release chronic tension often held deep within the core, which can compress the lower spine. Energetically, freeing the hip flexors can unlock emotional blockages, promoting a sense of freedom and openness in the pelvic bowl.
Quadriceps(strengthening)
In the standing leg, the quadriceps are powerfully engaged, straightening the knee and anchoring the limb firmly to the earth, creating a strong foundation for the entire posture. Simultaneously, the quadriceps of the lifted leg are actively engaged in eccentric lengthening to allow for the full extension of the knee, creating space and preventing hyperextension. This dual action cultivates both stability and intelligent release, bringing a feeling of strength and focused intention to the lower body.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Hamstring Injury
Aggressive stretching of a torn or strained hamstring can reinjure muscle fibres — the attachment near the sitting bone is especially vulnerable.
Do not try to straighten the legs fully; prioritise a neutral pelvis and neutral lower back over hamstring length.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Do not force the hip into deep external rotation; keep the foot turned out only as far as is pain-free.
Balance Disorders
Impaired proprioception increases the risk of falls during standing and balancing poses.
Practise with one hand on a wall or chair back; keep both feet wider than hip-width for a stable base.
Props That Can Help
Optional supports — use when helpful, not required
Yoga Strap
A strap extends your reach and allows the pose to be held with correct alignment before full flexibility is established.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Allow the hip joints to open gradually — never force
- 7Fix the gaze on a steady point (drishti) for balance
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. Keep leg slightly bent.
Target Areas
Practice Flow
How to Practice
1. Stand in Tadasana.
2. Lift right leg, hold big toe with right hand.
3. Extend right leg straight up — alongside the ear.
4. Left leg straight, strong.
5. Full standing split — 180 degrees.
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Trivikramasana
What is Three Steps Pose?
Three Steps Pose, also called Trivikramasana is a classical yoga posture. Its Sanskrit name Trivikramasana translates word-for-word as: Tri (Three) · Vikrama (Strides / Steps) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to lengthen the hamstrings, stretch the hip flexors and strengthen the quadriceps. Standing balance mastery. Full body integration. 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 Three Steps Pose?
Extreme hamstring and hip flexibility. Standing balance mastery. Full body integration.
Who should avoid Three Steps Pose?
Avoid this pose if you have: Hamstring injuries, Hip injuries, Balance disorders.
How many steps are in Three Steps Pose?
Three Steps Pose is practiced in 10 steps. Stand in Tadasana.
Is Three Steps Pose suitable for beginners?
Three Steps Pose is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Three Steps Pose?
You may use: strap. Props make the pose more accessible and comfortable.
What conditions does Three Steps Pose help with?
Three Steps Pose is therapeutic for: flexibility, balance.
What poses should I do before Three Steps Pose?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend, Warrior I. These warm up the relevant muscles and joints.
Related Poses
Similar poses you might enjoy
Build Your Own Sequence
Combine Trivikramasana with other poses