Yoga : Trivikramasana (The Supreme Foot Pose) how to perform

 

Introduction:
Trivikramasana is an advanced yoga pose that requires flexibility, balance, and strength. The name comes from Sanskrit: "Tri" (three), "Vikrama" (stride or step), and "Asana" (pose), symbolizing the legendary three strides of Lord Vishnu's Vamana avatar. This pose is known for its deep stretch and the ability to improve concentration and stability.

How to Perform Trivikramasana

There are two variations of Trivikramasana:

  1. Front Raised Leg Variation – Lifting one leg straight up in front while standing.
  2. Side Raised Leg Variation – Lifting one leg straight to the side while standing.

Steps to Perform the Front Raised Leg Variation:

  1. Stand in Tadasana (Mountain Pose) with your feet together and spine straight.
  2. Shift your weight onto your left foot and slowly lift your right leg forward as high as possible.
  3. Hold your right foot with your right hand (or use a yoga strap if needed) and straighten the leg.
  4. Engage your core and maintain balance while keeping your spine upright.
  5. Hold for 15-30 seconds, breathing deeply.
  6. Slowly bring your leg back down and repeat on the other side.

Steps to Perform the Side Raised Leg Variation:

  1. Start in Tadasana, keeping your hands by your sides.
  2. Lift your right leg sideways as high as possible.
  3. Hold your right foot with your right hand or use a strap if needed.
  4. Keep your torso upright and engage your core for balance.
  5. Hold the pose for 15-30 seconds, then gently release and repeat on the other side.

Benefits of Trivikramasana

  • Enhances Flexibility: Stretches the hamstrings, hip flexors, and lower back.
  • Improves Balance & Coordination: Strengthens the core and leg muscles.
  • Strengthens the Lower Body: Tones the thighs, calves, and glutes.
  • Increases Focus & Concentration: Requires mental discipline to maintain stability.
  • Opens the Hips & Pelvis: Beneficial for athletes and those with tight hip muscles.

Precautions & Contraindications

  • Avoid if you have hip, knee, or ankle injuries.
  • Not recommended for individuals with severe lower back pain or sciatica.
  • Beginners should use a wall or yoga strap for support.
  • Perform proper warm-ups, especially for the legs and hips, before attempting this pose.
  • Pregnant individuals or those with high blood pressure should consult a yoga expert before practicing.

Conclusion:
Trivikramasana is a challenging yet rewarding pose that enhances flexibility, balance, and mental focus. Regular practice, along with proper warm-up and technique, can help you master this asana safely. If you're a beginner, progress gradually and use props to avoid strain or injury.


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