Dr. Ronald Steiner
Utthita Trivikrāmāsana: The standing Trivikrama
Mythology: Trivikrama means “the one with three strides” and is an epithet of Viṣṇu from the Vāmana story of the Purāṇa tradition. The Asura king Bali has taken supremacy from the Devas, and Viṣṇu appears as Vāmana, a small Brahmin, to restore balance without battle. Vāmana asks Bali for a seemingly harmless gift: as much land as he can measure in three steps. Bali agrees, and Vāmana expands into the cosmic form Trivikrama. With the first step he encompasses the earth, with the second the sky. For the third step there is no space left, so Bali offers his own head, and Viṣṇu places his foot there. The “greatest step” thus ends not in the outer world but on an inner reference point—where power becomes measure and expansion is carried by humility.
In the traditional count: Begin in Samasthitiḥ.
Vinyāsa 1 – Inhalation:
On the inhalation, lift the right leg forward and hold the foot with both hands, with the right hand gripping the left wrist.
Tip: First extend the right arm straight forward at shoulder height. Then, with a small impulse, lift the straight right leg up and “catch” the outer edge of the foot on the back of the right hand. As you bring the left arm forward, the right hand can clasp the left wrist. This creates a stable grip.
Vinyāsa 2 – Exhalation, 5 breaths:
On the exhalation, draw the leg up strongly. With a slight external rotation in the hip joint, the thigh can pass the ribs and extend upward. Remain until the fifth exhalation.
Tip: Drive one leg actively upward while rooting the standing leg down at the same time. This stabilizes the position between the two poles: up and down.
Vinyāsa 3 – Inhalation:
On the inhalation, increase the distance between torso and leg again. With the next exhalation (not counted as a separate vinyāsa), step the right foot down and return to Samasthitiḥ.
Vinyāsa 4–6:
Repeat the posture on the other side and return to Samasthitiḥ.
In the traditional count: From here, the flow continues directly into the next posture.
Effect: Utthita Trivikrāmāsana intensely stretches the hamstrings of the lifted leg while demanding stability in the standing leg, pelvis, and trunk. The posture develops balance, body control, and concentration
Fotograf: Richard Pilnick - www.richardpilnick.com
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