Intense StretchesAdvanced
Reclining Vishnu Pose
Supta Trivikramasana
Reclining three-stride pose stretches one leg behind the head while the other roots, creating a supine split that steadies the mind.
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How to Perform
- 1
Lie supine with both legs extended and arms alongside the body.
- 2
Inhale, raise the right leg to vertical, and clasp the heel or ankle with interlaced fingers.
- 3
Exhale, draw the right leg behind the head until the big toe descends toward the floor beside the ear.
- 4
Keep the left leg grounded and broaden the collarbones as you lengthen the spine on the mat.
- 5
Breathe evenly, release the heel with control, and repeat on the second side.
Benefits
- Maximizes posterior-chain length to prevent and relieve hernia and sciatic discomfort.
- Massages abdominal organs and tones the pelvic floor.
- Demands inward focus, quieting the senses through breath control.
Alignment Cues
- Press the sacrum and back ribs into the mat.
- Engage the low belly to protect the lumbar spine.
- Straighten the lifted leg before guiding the toe toward the floor.
- Let the elbows widen only enough to keep the heel secure.
Common Mistakes
No common mistakes listed.
Contraindications
- • Lumbar disc pathology or sacroiliac instability
- • Hamstring tear or acute sciatic pain
- • Pregnancy beyond the first trimester
Recommended Props
StrapBlanketBolster
Tags
AdvancedHipsIntense StretchesLegsSpineSplits and Deep Hip Openingasana