Step by Step Guide

  1. Begin with a thorough warm-up, focusing on hip opening, hamstring flexibility, and wrist mobility.
  2. Incorporate poses like Malasana (Garland Pose) and hip stretches to prepare your lower body.
  3. Start in a seated position with your legs extended in front of you.
  4. Bend your knees and bring them towards your chest.
  5. Place your hands on the floor beside your hips, fingers pointing forward.
  6. Press into your hands to lift your hips off the ground.
  7. Bend your elbows slightly and hook your right ankle over your left.
  8. Cross your left ankle over your right to create a stable foundation.
  9. Cross your right thigh over your left thigh, hooking your right foot behind your left calf.
  10. Your legs should now be crossed, and your right foot is hooked behind your left calf.
  11. Shift your weight forward and engage your core.
  12. Keep your gaze forward to maintain balance.
  13. Begin to lift your feet off the ground, extending your legs straight forward.
  14. Engage your core, and keep your chest lifted.
  15. Hold the pose for a few breaths, finding balance and strength.
  16. To release, lower your legs and return to a seated position.

Benefits of The Eight Angle Pose (Astavakrasana)

  • Strengthens Core and Arms: Astavakrasana builds strength in the core, arms, and wrists.
  • Hip Flexor Stretch: The pose provides a deep stretch for the hip flexors and outer hips.
  • Improves Balance: This advanced arm balance challenges and improves balance and concentration.

Tips for Advanced Practitioners:

  • Wrist Warm-Up: Ensure your wrists are adequately warmed up before attempting Astavakrasana to prevent strain.
  • Core Engagement: Strong engagement of your core is crucial for stability in this pose.
  • Start with Modifications: If you’re new to the pose, start with one foot on the ground and gradually work towards lifting both.
  • Astavakrasana requires a combination of strength and flexibility, so consistent practice is key.
  • Approach this pose gradually, and don’t force your body into the full expression if you’re not ready.
  • If you have any wrist, shoulder, or lower back issues, approach this pose with caution.