Astavakrasana — Eight-Angle Pose

Astavakrasana — Eight-Angle Pose (अष्टवक्रासन)

Astavakrasana, from the Sanskrit asta (eight) and vakra (curved), is named after the sage Astavakra, born with eight physical deformities. Despite its impressive appearance, this pose relies more on technique and flexibility than brute strength. The legs wrap around one arm while the body suspends laterally.

Therapeutic Benefits

• Integrated arm-core strength — arms support weight while core maintains the twist.
• Hip flexibility — leg position requires significant hip opening.
• Deep twist — abdominal organs are compressed and stimulated.
• Confidence building — apparent complexity develops mental perseverance.

Step-by-Step Instructions

Step 1 — Preparation

Seated, thread right leg over right arm, as high as possible on the shoulder. Place hands on floor beside hips.

Step 2 — Ankle Cross

Cross left ankle over right. Squeeze legs around right arm.

Step 3 — Liftoff and Extension

Press into hands, lift hips. Extend legs to the right while twisting torso left. Bend elbows like Chaturanga.

Breathing and Duration

3 to 5 breaths per side. Practice both sides.

Contraindications

• Wrist or shoulder injury
• Elbow injury
• Inguinal hernia

Modifications

• Beginner: practice steps 1-2 only on the floor, without lifting.
• Advanced: hold longer, fluid transitions between sides.

Target Audience

Advanced pose for experienced practitioners with good hip opening and mastery of basic arm balances.