Standing Splits Pose (Trivikramasana) – Practice This Asana In 3 Easy Steps | Yoga With Nutan

STANDING SPLITS POSE

Sanskrit NameTrivikramasana

Sanskrit Name Meaning – Trivikram – Three Steps, Asana - Pose

Type of Asana – Standing Yoga Pose

Target Areas – Full Body


WHAT IS STANDING SPLITS POSE (TRIVIKRAMASANA)?

Standing Splits Pose (Trivikramasana) is an advanced standing yoga pose that stretches your hamstrings, opens your hips, chest and shoulders.


DO NOT PRACTICE STANDING SPLITS POSE (TRIVIKRAMASANA) IF:

  1. You have a leg or back injury

  2. You have issues with blood pressure

  3. You’ve recently had surgery

BENEFITS OF STANDING SPLITS POSE (TRIVIKRAMASANA)

  1. Relieves anxiety, stress and tension

  2. Helps you feel relaxed

  3. Alleviates lower back pain

  4. Stretches your hamstrings, opens your chest and shoulders

HOW TO PRACTICE STANDING SPLITS POSE (TRIVIKRAMASANA) IN 3 EASY STEPS

  1. Start in Mountain Pose (Tadasana). Bend your right knee and hold your right heel with your right hand. Raise your right lg in the air, hold your right calf with your right hand and hold your toes on your right foot with your left hand.

  2. Use your right hand to straighten your right leg and move your left hand to your right ankle. Keep your neck straight and do not hunch your back. Your head should remain neutral as you gaze straight ahead. Hold your right heel with your right arm. When you feel stable, and your right heel is held in place with your left hand, extend your right arm to the side at shoulder level.

  3. Practice this asana for as long as you feel comfortable and then repeat on the other side.

STANDING SPLITS POSE (TRIVIKRAMASANA) VARIATION – USE A WALL

Practice this asana against a wall to help improve your flexibility.


PREPARATORY POSES


Downward Facing Dog Pose – Adho Mukha Svanasana


Baddha Konasana – Bound Angle Pose


Standing Forward Bend Pose - Uttanasana


COUNTER POSES


Sphinx Pose – Salamba Bhujangasana


Locust Pose – Salabhasana

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