AdvancedseatedVariations (1)
Eight-Angle Pose
Astavakrasana · अष्टवक्रासन
Also known as: Astavakrasana · Eight Crooked Limbs Pose
Eight-Angle Pose, also called Astavakrasana is a classical yoga posture. Its Sanskrit name Astavakrasana translates word-for-word as: Ashta (Eight) · Vakra (Crooked / Twisted) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to engage the core, open and strengthen the shoulders and strengthen the wrists. Develops twist in arm balance. Improves wrist strength. It is particularly valued for building full-body strength. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with wrist injury and shoulder injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Core (Obliques & Transversus Abdominis)(strengthening)
These deep abdominal muscles, located on the sides and front of your trunk, are profoundly engaged to stabilize the spine and lift the legs in Astavakrasana. They work synergistically to create the necessary twisting action and maintain the integrity of your center, preventing undue strain on the lower back. This strong activation helps to 'seal' the central channel, awakening manipura chakra and cultivating inner fire, which translates to a feeling of power and self-discipline. Regular practice here builds a powerful girdle of support around the lumbar spine.
Triceps Brachii(strengthening)
Running along the back of your upper arm, the triceps are powerfully contracting to extend your elbows and lift your body weight off the floor. This sustained isometric contraction is crucial for creating the necessary leverage and height in the pose, directly supporting the entire upper body. Through this action, we cultivate arm strength that translates to a feeling of stability and self-support, embodying the capacity to hold ourselves up in challenging situations both on and off the mat. This strengthens the posterior chain of the arm.
Deltoids (Shoulders)(strengthening)
The large, rounded muscles capping your shoulders, the deltoids, particularly the anterior and medial heads, are highly active in lifting and stabilizing the shoulder joint. They work in concert with the rotator cuff muscles to maintain the integrity of the glenohumeral joint, preventing collapse and allowing for the powerful lift. This integrated shoulder action builds a sense of broadness and openness across the chest, inviting a feeling of courage and expansion in the upper body. It enhances shoulder stability and strength in a challenging position.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Wrist Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Use fists on the floor, switch to a forearm variation, or place a wedge/folded blanket under the wrists to reduce extension angle.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Lower the height of the pose (Knees-Chest-Chin instead of Chaturanga, or forearm plank instead of full plank) to reduce shoulder load.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Bend the knees to protect the lumbar spine, engage the core throughout, and stop if pain sharpens.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Widen the stance, avoid deep abdominal compression and twists, and consult a qualified prenatal yoga teacher.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Sit on the front edge of your sitting bones
- 2Lengthen the spine upward on each inhalation
- 3Keep the chest lifted and shoulders relaxed
- 4Ground down through the sitting bones
- 5Maintain an elongated spine — avoid rounding the back
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
wrist injury
Practice Kakasana (Crow) first to build wrist strength.
Target Areas
Practice Flow
How to Practice
1. Sit in Dandasana.
2. Bend the right leg, hook the right shoulder under the right knee — thigh rests on upper arm.
3. Place both palms on the floor beside the hips.
4. Cross the left ankle over the right — ankles locked.
5. Inhale, engage the core.
5 more steps remaining
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Frequently Asked Questions
Common questions about Astavakrasana
What is Eight-Angle Pose?
Eight-Angle Pose, also called Astavakrasana is a classical yoga posture. Its Sanskrit name Astavakrasana translates word-for-word as: Ashta (Eight) · Vakra (Crooked / Twisted) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to engage the core, open and strengthen the shoulders and strengthen the wrists. Develops twist in arm balance. Improves wrist strength. It is particularly valued for building full-body strength. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with wrist injury and shoulder injury should approach with care or consult a qualified teacher.
What are the benefits of Eight-Angle Pose?
Builds arm and core strength. Develops twist in arm balance. Improves wrist strength. Builds confidence in arm balances. Named after sage — rich tradition.
Who should avoid Eight-Angle Pose?
Avoid this pose if you have: Wrist injuries, Shoulder injuries, Lower back injuries, Pregnancy.
How many steps are in Eight-Angle Pose?
Eight-Angle Pose is practiced in 10 steps. Sit in Dandasana.
Is Eight-Angle Pose suitable for beginners?
Eight-Angle Pose is an advanced-level pose. Beginners should practice with props or under guidance.
What conditions does Eight-Angle Pose help with?
Eight-Angle Pose is therapeutic for: strength.
What poses should I do before Eight-Angle Pose?
Prepare with: Staff Pose, Baddha Konasana, Upavistha Konasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Astavakrasana with other poses