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Sara Bigatti performing astavakrasana - eight angle posture in Monza

Eight Angle Pose – Astavakrasana

The first time I saw a picture of Astavakrasana – Eight Angle Pose was – if I remember correctly – on the website of Sampoorna Yoga; the school where I later studied yoga and now teach on the 200 and 300 hours Yoga Teacher Training Course. Deepak Sharma, the founder of the school, was doing the pose and I remember I could only wonder how you would get into in and even more: if you would ever get out of it.

I think arm balances are coming naturally to me – especially compared to forward and backward bending – so I mastered this pose pretty quickly. At the same time: I can imagine a lot of people are struggling with it. The right body proportions are handy, just like strength.

Getting into Astavakrasana – Eight Angle Pose

  • Sit on the floor
  • Bend your right knee
  • Take hold of your right foot with your left arm and place the back of your knee on your right arm
  • Place your right hand on the floor. Place your left hand on the floor
  • Cross your left leg over your right
  • Lift up, bend your arms, bring your chest forward and extend your legs to the right
  • Stay in the pose for a few breaths
  • Straighten your arms, lift your chest, unhook your legs and sit down again
  • Change sides

Benefits of Astavakrasana – Eight Angle Pose

  • Strengthens the wrists and arms
  • Strengthens the abdominal muscles

Contraindications of Astavakrasana – Eight Angle Pose

  • Wrist, elbow or shoulder injuries


Photo: Sara Bigatti / La Scimmia Yoga performing Astavakrasana

Want more? Check out my library of yoga poses or do them with me on YouTube.

Source: Iyengar – Light on Yoga / Key muscles of Yoga – Ray Long / 
Ashtanga – David Swenson / Asana Pranayama Mudra Bandha – Swami Satyananda Saraswati


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