Thiruvikramasana at a Glance
Thiruvikramasana or standing split pose is named after, Lord Vishnu named Trivikrama a figure, (Vaman avatar), who asked for the land in 3 steps, from the demon who ruled over the earth, by appearing as an old man in the Hindu mythology. Thiruvikramasana can be done in both standing and Reclining positions.
Benefits:
- It stretches and strengthens your hamstring and calf muscles.
- It enhances your mind and body connection.
- It activates your abdominal and reproductive organs.
- It helps to stretch most parts of the body.
Who can do it?
Thiruvikramasana is difficult and advanced and can only be achieved with continuous practice. Advanced practitioners can do this pose. People with great body flexibility can do this pose. Dancers and sportsmen can do this pose.
Who should not do it?
Beginners should avoid it. Pregnant women, during the menstrual cycle, should avoid doing this pose. Any injury to your legs, ankles, knees, and shoulders should avoid doing this pose. Any Recent surgeries or high Blood Pressure avoid doing it.
How to DoThiruvikramasana?
Follow the Step-by-Step Procedure
Before this pose, you need to improve the flexibility of your hip and hamstring muscles. Do some warmup and preparatory asanas. You can do this pose in 2 ways, standing which is Utthita Thiruvikramasana and Supta Thiruvikramasana, in a supine pose.
- Begin by standing in the Tadasana pose (feet hip width) take a deep breath and ease yourself.
- Now inhale and tuck in your belly and pull your left leg upward toward the left shoulder.
- Interlock both fingers and place it under your left foot and hold it firmly or exhale and hold your ankle and bring your legs straight up, near your left ear (calf near the ear.), and keep your left thigh active.
- Be grounded (pressed firmly) on the right foot, breathe continuously, and keep the right thigh engaged.
- You can hold your left calf or ankle with the right hand, extend the left hand to the left side, gaze in front to a steady point, or hold your left leg with both hands or with your right hand and keep it straight.
- Hold the Trivikramasana pose for a few breaths and release and do it with the right leg.
What are the Benefits of Thiruvikramasana?
- This gives a deep stretch to your hamstrings, hips, shoulders, and knees and improves spinal flexibility.
- It strengthens your abdominal organs and pelvic floor muscles.
- This helps to improve your balance, focus, stability, and self-awareness.
Health Conditions that Might be Beneficial from Thiruvikramasana
- It helps your abdominal organs, in better functioning and keeps your digestive system healthy.
- It can also reduce menstrual and menopause irregularities by regulating the blood flow.
- It can help with infertility issues when done under the guidance of a trained yoga teacher. and maintain a healthy reproductive system.
- It helps to energize, by strengthening the muscles and balancing the mind and body.
- Trivikramasana can help people to be balanced and grounded as it stimulates the Moola Dhara chakra.
Safety and Precautions
- If you have any injury or recent surgeries, should avoid doing this pose.
- Any heart issues should avoid doing this pose.
- Preparatory poses and warm-ups are very important for your safety.
- Do this pose under the guidance of a yoga teacher.
Common Mistakes
- Avoiding the Warm-up and preparatory yoga poses.
- Avoid holding your breath.
- Don’t force your body against its physical limitations.
- If any discomfort, modify or come out of the pose.
Tips for Thiruvikramasana
- Don’t do it immediately after your meals.
- Be slow and progress gradually.
- Keep your neck long.
- Improve the flexibility of your hamstring muscles and your hips.
Physical Alignment Principles for Trivikramasana
- Foot grounded on the yoga mat and head in a neutral position.
- Keep your left thigh muscles engaged for stability.
- Lengthen your spine and shoulders relaxed and down.
- Lift the chest and open the heart. Gaze forward at a steady point.
- Stand with the foot grounded and keep the whole leg active.
- Keep a micro bend in the standing leg left knee should be near your left shoulder.
- Keep the upward leg lifted and engaged. Bend the knee slightly to keep the balance.
- Engage your core and keep breathing.
- The toes of the lifted leg are pointing up.
- Ankle is grasped with one hand, and the other arm is stretched straight out sideways.
Trivikramasana and Breath
Breathing will improve your flexibility and maintain balance stability. Inhale and lift the left leg with the help of the hands, exhale and bring it close to your body upward, and inhale deeply and extend the arm. Keep breathing the gaze in the front. Breathing will keep your mind and body balanced.
Trivikramasana and Variations
- Supta Padangusthasana and Compass pose.
- Standing hamstring stretch.
- Supine Splits Pose (Supta Trivikramasana).
- Modify by doing this pose near the wall for support.
- Use props like a yoga strap for support of the leg.
The Bottom Line
This one leg stretched straight up, difficult pose, and can achieve the final version with consistent (regular) practice by keeping your mind and body balanced and stable. Do it under the guidance of the yoga teacher. For any health concerns consult your doctor. Warm-up and preparatory poses are very important, before this pose. This deep stretch pose can connect your body, mind, and spirit for your good health and dump your negatives underground coordinated with your breath.
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