AdvancedseatedVariations (1)
Astavakrasana
अष्टवक्रासन
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.
Anatomy Involved
Benefits
- Builds arm and core strength
- Develops twist in arm balance
- Improves wrist strength
- Builds confidence in arm balances
- Named after sage — rich tradition
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Wrist injuries
- Shoulder injuries
- Lower back injuries
- Pregnancy
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
About this Pose
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.
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 Astavakrasana?
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.
What are the benefits of Astavakrasana?
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 Astavakrasana?
Avoid this pose if you have: Wrist injuries, Shoulder injuries, Lower back injuries, Pregnancy.
How many steps are in Astavakrasana?
Astavakrasana is practiced in 10 steps. Sit in Dandasana.
Is Astavakrasana suitable for beginners?
Astavakrasana is an advanced-level pose. Beginners should practice with props or under guidance.
What conditions does Astavakrasana help with?
Astavakrasana is therapeutic for: strength.
What poses should I do before Astavakrasana?
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