AS
Astavakrasana
अष्टवक्रासन
Advancedseated
Target Muscles
coretricepsshoulderswristsobliques
Benefits (5)
- + Builds arm and core strength
- + Develops twist in arm balance
- + Improves wrist strength
- + Builds confidence in arm balances
- + Named after sage — rich tradition
Avoid If (4)
- - Wrist injuries
- - Shoulder injuries
- - Lower back injuries
- - Pregnancy
About
Astavakrasana (Eight-Angle Pose) is an arm balance where the legs wrap around one arm and extend to the side, named after the sage Astavakra.
Step-by-Step Instructions
1
1. Sit in Dandasana.
2
2. Bend the right leg, hook the right shoulder under the right knee — thigh rests on upper arm.
3
3. Place both palms on the floor beside the hips.
4
4. Cross the left ankle over the right — ankles locked.
5
5. Inhale, engage the core.
6
6. Press into palms — lift the entire body off the floor.
7
7. Extend both legs to the right — body angled.
8
8. Bend the arms (like Chaturanga) — body leans opposite to legs.
9
9. Gaze forward. Hold for 3-5 breaths.
10
10. Slowly lower, repeat on the other side.