Trivikaramasana
Trivikaramasana is an advanced standing split variation that deeply targets the hamstrings and hip flexors. It involves standing on one leg and raising the other leg alongside the torso toward a vertical position while grasping the lifted foot, demanding extreme hamstring and hip flexibility.
How to do it
- Begin standing in mountain pose and shift your weight to your left foot.
- Lift your right leg and grasp your right foot or ankle with your right hand.
- Slowly raise your right leg upward alongside your torso, extending it as high as possible.
- Keep your standing leg straight and hold your right foot above your head if flexibility allows.
- Hold for 10-20 seconds, then lower the leg with control and repeat on the other side.
Form cues
- Keep your standing leg strong and stable
- Engage your core to support your spine
- Maintain a tall, upright posture
- Move slowly with full control
- Keep your shoulders relaxed and down
Breathing: Inhale to prepare, and exhale slowly as you extend your leg to help your muscles relax into the stretch.
Common mistakes
- Rounding the back, which puts unnecessary pressure on the spine
- Locking the standing knee, which can strain the joint
- Forcing the stretch, which increases the risk of muscle pulls
- Losing balance by rushing, which prevents proper muscle engagement
Muscles worked
Primary: hamstrings. Secondary: hip flexors, glutes, lower back.
Suggested sets & reps
Get fitter
3 sets x 15-20 seconds per side, rest 60s
Lose weight
3 sets x 10-15 seconds per side, rest 60s
Build muscle
3 sets x 20 seconds per side, rest 90s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your hip or lower back, ease off immediately.
- If you have a history of hip or knee injuries, check with a professional before attempting this pose.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Is this pose safe for beginners?
Trivikaramasana is an advanced pose. If you are new to balance or flexibility training, start with gentler hamstring stretches first.
What if I can't reach my foot?
Use a yoga strap or towel around your foot to bridge the gap without compromising your posture.
How often should I practice this?
Because it is intense, practice it 2-3 times per week, ensuring you are properly warmed up.