Intense StretchesIntermediate
Eight-Angle Pose
Astavakrasana
Eight-Angle Pose hooks the legs across one arm and extends them sideways, testing core power and lateral stability.
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How to Perform
- 1
From a wide squat, plant palms shoulder-width and thread the right thigh high over the right upper arm, left leg threading forward between the arms.
- 2
Clamp the inner thighs around the right arm, crossing ankles with the left foot over the right to lock the legs.
- 3
Lean forward, press through the palms, and lift the hips as both feet leave the floor.
- 4
Extend the legs straight to the right, squeezing the arm as the torso hovers parallel to the ground.
- 5
Breathe steadily for 3–5 breaths, then uncross the ankles, lower with control, and repeat on the left side.
Benefits
- Strengthens wrists, arms, and obliques with lateral engagement.
- Improves hip mobility and hamstring flexibility.
- Cultivates focus and breath control under asymmetrical load.
Alignment Cues
- Wrists under shoulders with fingers gripping the mat
- Elbows bend slightly back rather than splaying
- Spine stays parallel to the ground while head lifts
- Breath flows steadily to support the hold
Common Mistakes
- • Insufficient core engagement
- • Looking down
- • Loose leg interlock
- • Collapsed shoulders
Contraindications
- • Wrist, elbow, or shoulder injury
- • Sciatic pain or hamstring tear
Recommended Props
BlocksBlanketStrap