Lifted leg straightFree arm longHips square, pelvis levelPress the standing foot downGaze steady aheadShoulders and chest openStanding knee softStanding Split (Trivikrama)
Trivikramāsana
Read what the gnome says
Standing Split! Fold forward from the hips, hands to the floor or blocks. Then lift one leg high behind you. Keep the hips square, toes pointing down, standing leg strong but not locked. Hold the standing shin if you can. Don't force it, the leg goes only as far as it goes. Breathe.
Works on Hamstrings · Glutes · Quadriceps · Adductors
How to do it
- Stand tall, fold forward and bring both hands toward the floor.
- Shift the weight onto one foot and lift the other leg straight up behind you.
- Hold the lifted leg, draw it close to the body and keep the standing knee soft, then switch sides.
Common mistakes
- Don’t lock the standing knee.
- Don’t force the leg higher than the hamstrings allow.
- Don’t let the hips open: keep them square to the floor.
Benefits
- Builds strength and steadiness in the legs.
- Improves posture and balance.
- Wakes up the whole body: good early in a practice.
Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.
Not medical advice. Ease off if anything feels sharp or wrong.
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