Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Supta Trivikramasana
- It is also referred to as the Split Pose. Doing this pose regularly balances and benefits the whole body. This asana is of two types, namely Supta and Utthita Trivikramasana. This is a difficult yoga that can be mastered with practice. It energies your body, strengthens your muscles as well as balances the mind. Supta in the Sanskrit language means resting, while Trivikram means 3 steps and asana stands for pose or posture. Rather, termed as a variation of the nose to the leg. The hamstring muscle gets stretched in this particular pose. Very little difference exists between both Supta and Uttitha Trivikramasana.
- Uttitha means Standing Splits pose. This asana is done in the standing position. This asana is good enough to stretch your body parts that do not get stretched generally. This beginners pose helps to strengthen as well as contour your body. It should be done for about 15-30 seconds and on time on each side. A few preparatory poses to do before you do this asana are:
- Supta Baddha Konasana
- Adho Mukha Svanasana
- Prasarita Padottanasana
- Supta Virasana
- Supta Padangusthasana
- Utthita Trikonasana
- Upavistha Konasana
- Virabhadrasana II
Supta means Supine Splits pose. It is performed by lying down on the ground or a yoga mat as desired. It is considered to be Supta Padangusthasanas advanced variation. It forms part of the third series in Ashtanga as well as that of Iyengar Yoga. It helps to open deeply the hamstrings including the gluteus maximus muscles. This asana tends to focus more on strengthening the quadriceps. Some of the preparatory poses that you can do include the following:
- Standing head to knee pose (Dandayamana Janu Sirsasana)
- Standing Cradle pose
- Supta Padangusthasana (Reclined bit toe pose with variation nose to leg)
- Supta Padangusthasana (Reclined big to pose)
How To Do The Supta Trivikramasana?
- Sit on the yoga mat in Dandasana position to get into Supine Splits pose.
- Lie down with your back to the ground with stretched legs and shoulders.
- Inhale deeply. Raise your left leg to about 90 degrees. Now, use your right hand to hold the big right toe and push your left thigh to the floor.
- Move towards the left shoulder as you move your left leg ahead and push forward. Press firmly your right towards the floor.
- Support your leg with a deep stretch while turning your left hip outward.
- Press your feet slowly using both your hands.
- Try this asana initially for around 2 to 4 breaths.
- Then exhale and repeat using your right leg following the above steps.
Benefits Of The Supta Trivikramasana
- Supine splits asana activates Svadishthana chakras, associated with pleasure, joy, sexuality and creativity.
- It stimulates Muladhara chakras providing a sense of safety and security.
- Since all your body parts are stretched, you can enjoy greater flexibility.
- It strengthens your inner thigh muscles and lower abdominal muscles along with your legs. You also experience improved digestion.
- It reduces significantly menstrual and menopausal disorders.
- It stretches your hamstrings and foot calf.
- It provides relief from insomnia and headaches.
Precautions To Be Taken While Doing The Supta Trivikramasana
- Practice this asana early in the morning. Otherwise, do it after having your food 4-6 hours earlier.
- Avoid doing this asana if you suffer from pain in your knees or feet.
- Clean your bowels before practicing this posture on an empty stomach.
- Avoid doing it if you have spinal or back problems.
- The pose derives its name from Trivikrama taken from Hindu mythology.
- The pose is an ancient one that is witnessed in the statues belonging to the 13th to 18th century showcasing Bharatnatyam dance.
- Doing this asana provides your body with flexibility while strengthening your muscles.
Share This Page On...