AdvancedstandingTrivikramasana
त्रिविक्रमासन
Trivikramasana is a standing split with one leg vertical alongside the ear.
Anatomy Involved
Benefits
- Extreme hamstring and hip flexibility
- Standing balance mastery
- Full body integration
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Hamstring injuries
- Hip injuries
- Balance disorders
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
About this Pose
Trivikramasana is a standing split with one leg vertical alongside the ear.
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
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Frequently Asked Questions
Common questions about Trivikramasana
What is Trivikramasana?
Trivikramasana is a standing split with one leg vertical alongside the ear.
What are the benefits of Trivikramasana?
Extreme hamstring and hip flexibility. Standing balance mastery. Full body integration.
Who should avoid Trivikramasana?
Avoid this pose if you have: Hamstring injuries, Hip injuries, Balance disorders.
How many steps are in Trivikramasana?
Trivikramasana is practiced in 10 steps. Stand in Tadasana.
Is Trivikramasana suitable for beginners?
Trivikramasana is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Trivikramasana?
You may use: strap. Props make the pose more accessible and comfortable.
What conditions does Trivikramasana help with?
Trivikramasana is therapeutic for: flexibility, balance.
What poses should I do before Trivikramasana?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend, Warrior I. These warm up the relevant muscles and joints.
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Build Your Own Sequence
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