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What happens when you combine a twisty pretzel with an arm balance? You get Astavakrasana, or Eight-Angle Pose!
This is an advanced pose, but if you can do other arm balances with ‘Chaturanga arms’, which means your forearm and upper arm form a right angle (for example, Side Crow and Grasshopper), it might not be as far off as you think.
Tackling advanced poses keeps your yoga practice challenging and builds confidence and resilience. In the case of Astavakrasana, it also builds core, arm, back, and shoulder strength while stretching your hamstrings and IT bands.
Step-by-Step Instructions for Astavakrasana
1. Begin seated in Staff Pose (Dandasana) with both legs extended.
2. Bend your left knee and bring the sole of your left foot close to your left buttock.
3. Thread your left arm under your left knee.
4. Lift your left foot and position your knee as close to your left shoulder as possible.
5. Bring your palms flat on your mat on the outside of each hip.
6. Activate both feet and press into your palms to lift your butt and extended right leg off the floor. This is Elephant Trunk Pose (Eka Hasta Bhujasana).
7. Bend your right knee and hook your right ankle over your left ankle.
8. Tilt your torso forward and take your butt back as you bring your arms to Chaturanga position (90-degree bend at the elbow).
9. Straighten your legs out to the left.
10. To come out, lift your head and lower your butt to the floor.
11. Repeat on the other side.
🧘 Tip from a Yogi
"The first time I came into this pose, it was a complete surprise! I had tried before, but on that day, I had the right combination of strength and experience. If it’s been a while since you tried Astavakrasana, you might surprise yourself, too!"
Astavakrasana Basics
Sanskrit Meaning: Asta (Eight) Vakra (Crooked) Asana (Pose)
Named after the sage Astavakra, who was born ‘crooked’ in eight places.
Yoga Level: Advanced
Pose Type: Arm balance
Pose Category: Core strength, arm balance
Props: A block under each hand can be used for additional height
Muscles Targeted: Arms, shoulders, back, abdominals, hamstrings
Benefits of Eight-Angle Pose
- Improves core, arm, back, and shoulder strength
- Stretches your hamstrings and IT bands
- Increases body awareness and control
Key Alignment Cues
1. Prepare for Chaturanga arms
Since you know you’re heading for Chaturanga arms, set up your foundation with your palms properly spaced.
2. Knee over shoulder
Get your lifted leg over your shoulder if possible. Think of putting on a backpack strap.
3. Find your center of gravity
Bring your torso forward before straightening your legs.
4. Activate your legs
Squeeze your legs around your upper arm and keep both feet flexed.
5. Lift your gaze
Look forward to improve your balance.
Beginner Tips for Astavakrasana
- If you are close to getting this pose, try it with blocks under your hands for some extra lift.
- Keep practicing Elephant Trunk Pose and other arm balances to build core strength and get a better sense of your center of gravity.
Preparatory Poses
Boat Pose (Navasana)
Strengthen your core for lift off.
Side Crow (Parsva Bakasana)
Side Crow has a very similar setup to Eight-Angle Pose. Try extending both legs to the side.
Eagle Pose (Garudasana)
Stretch your IT bands and improve core strength.
Counter Poses
Child’s Pose (Balasana)
Always a good place to rest after a big effort. Give your wrists a shake as well.
Eye of the Needle Pose (Sucirandrasana)
Gently open your hips.
Why We Practice Astavakrasana
Advanced yoga poses combine strength, flexibility, and balance to stretch your body and mind in new ways. Astavakrasana is a fun way to explore your edges once other arm balances become comfortable. Poses like this are about challenging yourself and discovering that the process is the practice.
FAQs
1. Is Astavakrasana suitable for beginners?
This is an advanced pose. All the poses you do as a beginner are building your core strength, balance, hamstring flexibility, and hip mobility. Eventually, all that work makes more advanced poses possible. If you’re just starting your yoga journey, visit our guide to essential yoga poses for beginners.
2. What muscles does Eight-Angle Pose work?
Your abdominal and back muscles, arms, shoulders, and legs are all working in this pose.
3. I keep falling out of the pose. What should I do?
Keep trying! Falling out of balancing poses is a natural part of the process. Practice this pose outside of class to build your confidence. If you’re tipping forward, put blankets in front of your mat to cushion your fall.
