Astavakrasana, or Eight-Angle Pose, is an arm balance with the legs crossed around one upper arm. It combines hip mobility, trunk control and steady support through the hands.
Navigator
Preparation
- Practise a seated leg-over-shoulder preparation.
- Use Lolasana lifting drills with blocks.
- Prepare the wrists in tabletop.
- Practise a low arm balance with one foot supported.
Steps
- Sit with one leg placed high over the same-side upper arm.
- Place both hands beside the hips.
- Cross the ankles.
- Press through the palms and lift the pelvis.
- Bend the elbows slightly and extend the legs to one side.
- Squeeze the upper arm gently between the thighs.
- Return the feet to the floor before releasing the leg.
Modifications
- Use blocks beneath the hands.
- Keep one foot on the floor.
- Practise only the seated leg placement.
- Lift the pelvis without extending the legs.
Common mistakes
- Entering before the leg position is stable.
- Collapsing the shoulders.
- Holding the breath.
- Trying to straighten the legs too early.
Practice limits
Leave the pose when the wrists, shoulders, hips or hamstrings feel sharply strained. Learn the full balance and transitions from a qualified yoga teacher.