Åtte-Vinklet Pose

Eight-Angle Pose , or Astavakrasana , is an advanced arm balance that requires strength, balance and flexibility. This position activates the entire core, shoulders and arms, while improving hip flexibility. Named after the Indian yogi Astavakra, it requires deep body awareness and endurance.

Correct technique

How to perform Astavakrasana :

  1. Start in Dandasana (Staff Pose) seated with legs stretched forward.
  2. Lift the right leg and bring it over the right arm so that the knee rests on the shoulder.
  3. Place both hands on the floor in front of your hips, with your fingers pointing forward.
  4. Cross the left ankle over the right, press down into the hands and lift the hips off the floor.
  5. Extend your legs to the side and keep your weight evenly distributed between your hands as you balance.
  6. Hold the position for 3-5 breaths before carefully returning to sitting and repeating on the other side.

Common mistakes

  • Lack of core stability : Don't forget to activate your core muscles to avoid losing your balance. Focus on keeping your upper body strong and stable.
  • For quick transition : Be sure to spend time on preparatory exercises, such as Elephant Trunk Pose and Side Plank , to build strength and control before attempting the full Eight-Angle Pose .
  • Avoid stress : It is an advanced position, so it may take time to master it. Gradually work towards balance without pushing your body too hard.

Modifications and variations

If you're new to Eight-Angle Pose , try these modifications:

  • Elephant Trunk Pose : Practice holding one leg over your arm with your hands placed on the floor. Lift your hips and get a sense of balance.
  • Using Straps : To work on hip flexibility, wear a yoga strap around your feet for extra support when lifting and balancing.

Video demonstrations

1. Learn Eight-Angle Pose Step-by-Step (Women)

Instructor Briohny Smyth shows how you can gradually master the Eight-Angle Pose , focusing on strength and balance.

2. How to master the Eight-Angle Pose

A great review that shows how you can gradually work your way up to mastering this advanced arm balance.

Number of repetitions and sets

Hold Astavakrasana for 3-5 breaths per side, and repeat 2-3 times. Be sure to prepare your body with strengthening exercises such as Plank and Chaturanga before attempting this advanced pose.

Breathing technique

Inhale deeply to find stability in your core, and exhale as you lift your legs and come into balance. Even breathing helps you maintain focus and control in the position.

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