Supta Trivikramasana

Last updated: December 21, 2023

What Does Supta Trivikramasana Mean?

Supta trivikramasana is an advanced reclining posture that creates an intense stretch of the hamstring muscles. From Sanskrit, supta means “resting”; trivikrama means “three steps”; and asana means “posture” or “pose.”

Beginning in a supine position facing the sky, the yogi lifts one leg overhead, grasps the foot with both hands and directs the straight leg into a split alongside the head.

In English, supta trivikramasana is known as supine split.

Supta Trivikramasana


Yogapedia Explains Supta Trivikramasana

Trivikrama is also the name of an incarnation of Vishnu, the supreme deity in the Vaishnavism school of Hinduism. The demon king, Mahabali, agreed to grant Trivikrama three steps worth of land. The legend says that Trivikrama grew into a giant, who took one step covering the earth, one step covering the universe and one step onto the demon, sending him into the underworld.

In addition to stretching the hamstrings, opening the hips and its other physical benefits, supta trivikramasana is believed to activate the svadisthana (sacral) and muladhara (root) chakras. Svadisthana is associated with creativity, sexuality, joy and pleasure; while muladhara is grounding and offers a sense of security and safety.

A less intense related pose is called supta padangusthasana (reclining hand-to-big toe pose) in which the leg points to the sky and a yoga strap can be used for assistance.

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