Standing Splits in Yoga

Trivikramasana or Standing Splits in Ashtanga Yoga is used to give your body an effective stretch, from the neck to the ankle. It can also be translated as the one foot extended upward pose.

This is one of the most difficult and also an important yogic exercise. The movement into this asana requires patience & intelligence about how you approach the body, rather than just opening your legs and forcing yourself into the posture. With this tutorial you will learn step-by-step how to safely approach Trivikramasana or Standing Splits in Ashtanga Yoga.

Beginner’s Tip:
A beginner’s tip for standing split is using a chair or a wall. Use a wall to support the raised leg or loop it around a high chair’s back while doing the pose. This will help you establish balance and confidence while doing the pose. The emphasis is on the stretch not the rise of the leg. Remember to extend the torso once the leg is elevated.

Benefits:
• The standing split has immediate benefits to different body parts like the thighs and legs. It can calm the brain, stretch and strengthen the hamstrings, calves along with thighs.
• This pose even stimulates the kidneys and liver along with stretching the groin area and the back of the leg.


Therapeutic Applications:
• As this is a version of a split, the pose is even good for relief from anxiety, fatigue, headaches, insomnia and mild depression.
• It can also help improve concentration and memory power. You have to remember to not strain your spine.