Eight-Angle Pose

Eight-Angle Pose, also known as Astavakrasana, is a challenging arm balance that requires strong arms, a stable core and flexible hips. The pose especially strengthens the shoulders, wrists, core and hips, while also improving body control and balance. This yoga position is named after the ancient yogi Astavakra, who was known for his innate body asymmetry, yet achieved great spiritual wisdom.

How to do the Eight-Angle Pose correctly

Follow these steps to master the Eight-Angle Pose:

  1. Start by sitting in Staff Pose (Dandasana).
  2. Bend the right leg and place the right foot near the hip. Bring the right arm under the right thigh.
  3. Press both hands down on the ground next to the hips and lift the hip up so that the body begins to balance.
  4. Bend the left knee and cross the left ankle over the right while extending both legs towards the right side.
  5. Shift your weight forward, bend your elbows, and lower your chest parallel to the ground. Keep your body in balance.
  6. Hold the position for 5-10 breaths and repeat on the other side.

Common mistakes in the Eight-Angle Pose

Avoid these mistakes to get the most out of the position:

  • Hips too low: Keep the hips raised to prevent the body from sinking too close to the floor, which can make it difficult to balance.
  • Too much weight on the hands: Be sure to engage the core to distribute the weight evenly.
  • Tense shoulders: Keep your shoulders relaxed to avoid unnecessary strain.

Modifications and Variations

If Eight-Angle Pose is too challenging, try the following modifications:

  • Use yoga blocks: Place your hands on blocks to provide more height and better balance while you work on strengthening your arms.
  • Start with Elephant Trunk Pose: Practice Elephant Trunk Pose (Eka Hasta Bhujasana) to build arm strength and hip mobility.
  • Use a bolster: Place a bolster under the hips to support the body while working on balance.

Video: Eight-Angle Pose Tutorial

Watch this video for a step-by-step tutorial on Eight-Angle Pose:

Video: Astavakrasana – Step-by-step

Another video that goes through the Eight-Angle Pose in detail:

Repetitions and breathing technique

Hold Eight-Angle Pose for 5-10 breaths while breathing deeply. Focus on engaging the core and keeping the arms strong to maintain balance. Repeat 2-3 times on each side to increase strength and flexibility.

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