Astavakrasana - How to do Eight-Angle Pose (Astavakrasana) and Its Benefits

YogaPoses, Astavakrasana, YogaBenefits, StrengthAndFlexibility, MindBodyConnection

Astavakrasana - How to do Eight-Angle Pose (Astavakrasana) and Its Benefits

Astavakrasana, also known as Eight-Angle Pose, is a challenging arm balance that requires strength, flexibility, balance, and concentration. This yoga pose strengthens the upper body, core, and abdominals while stretching the back body and the hamstrings. It improves body awareness and can boost energy levels. In this article, we will explore how to perform Astavakrasana step by step, as well as its variations and benefits.

Create an image of a person sitting cross-legged on a mat, with their left leg over their right, gripping their left foot with their right hand. Their left elbow is bent and resting on their left knee, while their right arm is extended straight out to the side. The person's body is twisted to the left, with their gaze focused on their right fingertips. The background is a calming shade of blue, with a subtle gradient effect.

Key Takeaways:

  • Astavakrasana, or Eight-Angle Pose, is a challenging arm balance that requires strength, flexibility, balance, and concentration.

  • This pose strengthens the upper body, core, and abdominals while stretching the back body and the hamstrings.

  • Astavakrasana improves posture, body awareness, and boost energy levels.

  • In this article, we will explore how to perform Astavakrasana step by step, as well as its variations and benefits.

Infographics of Astavakrasana (Eight-Angle Pose)


In Sanskrit, the name for Astavakrasana is derived from two words: "asta" meaning "eight" and "vakra" meaning "bent" or "curved." This Sanskrit name perfectly captures the essence of the pose, as it reflects the shape of the body with the legs and arms forming eight angles.

Eight-Angle Pose: Astavakrasana Basics

Eight-Angle Pose, also known as Astavakrasana, is an arm balance that targets the upper body. This challenging yoga pose strengthens the back, arms, and abdominals while stretching the back of the legs. It is a powerful pose that improves posture, body awareness, and can boost energy levels.

To achieve Eight-Angle Pose, stability and control are essential. A strong core and upper body are required to maintain the pose with proper alignment. Practicing this pose regularly can help develop strength, flexibility, and balance.

By engaging the back, arms, and abdominals, Eight-Angle Pose creates a sense of grounding and stability. It also stretches the hamstrings, promoting flexibility in the back of the legs. This pose can improve posture by strengthening the muscles that support the spine.

Practicing Eight-Angle Pose enhances body awareness as we tune in to the alignment and sensations of our body in the pose. It requires us to be present, focused, and mindful of our breath. The pose can elevate energy levels and leave us feeling invigorated and revitalized.

Working towards Eight-Angle Pose requires patience and consistent effort. It is important to listen to your body, respect your limitations, and progress at your own pace. With dedication and practice, you can build the strength and stability needed to master this challenging arm balance.

Read Also: Padmasana Yoga (Lotus Pose): A Comprehensive Guide to Benefits, Techniques, and Precautions

How to Perform Eight-Angle Pose

To perform Eight-Angle Pose, follow these step-by-step instructions:

  1. Start in a seated position on your mat, with your legs extended in front of you.

  2. Lift your right leg and cross it over your left shoulder, placing your foot on the mat.

  3. Place your hands on the floor beside your hips, fingers pointing forward.

  4. Engage your core and press into your hands to lift your hips off the ground.

  5. Extend your left leg forward and twist your torso to the right.

  6. Hook your left foot behind your right upper arm, creating a stable base.

  7. Keep your arms engaged and your gaze forward.

  8. Maintain proper alignment by lengthening your spine and keeping your shoulders relaxed.

Breathe deeply and hold the pose for several breaths, gradually working your way up to longer holds.

Remember to listen to your body and modify the pose as needed. With practice and patience, you can master the challenging and rewarding Eight-Angle Pose.

Practice Eight-Angle Pose and harness the benefits it offers for strength, flexibility, and balance.

Beginner Tips for Eight-Angle Pose

If you are a beginner wishing to explore the challenging Eight-Angle Pose, here are some valuable tips to help you get started and make your practice more accessible:

1. Use Props for Support

As a beginner, it can be beneficial to use props such as blocks or bolsters to provide support and stability in Eight-Angle Pose. These props can help you find balance and maintain proper alignment as you build strength and flexibility.

2. Strengthen the Core and Upper Body

Before attempting Eight-Angle Pose, it is helpful to practice preparatory poses that engage the core and upper body. Poses like Plank Pose and Chaturanga Dandasana can help build the necessary strength and stability for Eight-Angle Pose.

3. Progress Gradually

Keep in mind that Eight-Angle Pose requires a combination of strength, flexibility, and balance. It is essential to progress gradually and listen to your body. Honor your current abilities and avoid pushing yourself too hard, as this can lead to pain or discomfort.

4. Mindful Breathing

Focus on deep, mindful breathing throughout your practice of Eight-Angle Pose. This will help calm the mind, enhance concentration, and relieve any tension or stress you may be experiencing.

5. Modify as Needed

Remember that every body is unique, and what works for one person may not work for another. Feel free to modify Eight-Angle Pose to suit your individual needs. You can use a bent knee variation or explore other modifications that allow you to experience the benefits of the pose without strain or discomfort.

By following these tips and practicing with patience and mindfulness, you can gradually progress in Eight-Angle Pose and experience its physical and mental benefits.

"Using props and practicing preparatory poses are effective strategies for beginners engaging in Eight-Angle Pose."

Teacher Tips for Eight-Angle Pose

As a yoga teacher, your guidance and instructions play a crucial role in helping your students master Eight-Angle Pose, also known as Astavakrasana. By providing clear cues and valuable tips, you can empower your students to navigate this challenging arm balance with confidence and safety.

Here are some essential teacher tips to enhance your students' practice of Eight-Angle Pose:

  1. Emphasize Core Engagement: Encourage your students to activate and engage their core muscles throughout the pose. This will provide stability and support as they lift their hips and balance their body.

  2. Focus on Hip Lift: Instruct your students to lift their hips off the ground while maintaining control and stability. This action helps to create space and allows for a smoother transition into the pose.

  3. Stress the Importance of Stability: Remind your students to maintain stability and balance throughout the pose by keeping their arms engaged and their core activated. This will help them find their center of gravity and prevent unnecessary strain or wobbling.

  4. Offer Modifications and Variations: Every student is different, with varying levels of strength and flexibility. Provide modifications and variations to accommodate different body types and abilities. For example, you can suggest using blocks as props or demonstrate alternative hand placements for added support.

  5. Encourage Mindful Breathing: Remind your students to breathe deeply and mindfully throughout the pose. Instruct them to take long, steady breaths, which can help them stay calm, focused, and grounded.

Remember, teaching Eight-Angle Pose requires patience and a thorough understanding of your students' individual needs and abilities. By providing clear instructions, modifications, and encouraging a mindful approach, you can empower your students to embrace the challenge and experience the many benefits of Eight-Angle Pose.

Read Also: What is Virabhadrasana Yoga (Warrior Pose), How to do and it's benefits?

Variations of Eight-Angle Pose

Eight-Angle Pose offers plenty of opportunities for modification and exploration. By trying different variations, you can challenge yourself and customize the pose to suit your body and practice. Here are two popular variations of Eight-Angle Pose:

1. Blocks for Added Space

If you find it challenging to create enough space for your legs and arms in Eight-Angle Pose, using blocks can be a helpful modification. Place two blocks on the floor parallel to each other, slightly wider than shoulder-width apart. Position your hands on top of the blocks, providing extra height and support. This modification allows for a more accessible and comfortable experience, especially for those with limited flexibility.

2. Side Crane Pose

Side Crane Pose, also known as Parsva Bakasana, is a modified version of Eight-Angle Pose that focuses on building arm strength. Start by squatting down with your feet hip-width apart. Place your hands on the floor, shoulder-width apart, and spread your fingers wide for stability. Shift your weight onto your hands as you begin to lean forward, keeping your knees bent. Lift one foot at a time off the ground, using your core and arm strength to support your body in the arm balance. This variation offers a different challenge and targets the upper body muscles.

Remember, these variations are just a starting point. Feel free to explore and experiment with different modifications and variations to find what works best for you. As with any yoga practice, listen to your body and always prioritize safety and comfort.

Benefits of Variations

These modified versions of Eight-Angle Pose offer unique benefits. Using blocks can provide more space for the legs and arms, making the pose more accessible and helping to improve flexibility. Side Crane Pose, on the other hand, challenges arm and core strength, further enhancing upper body stability and balance.

By incorporating these variations into your practice, you can continue to strengthen your body, cultivate mindfulness, and deepen your understanding of Eight-Angle Pose.

Benefits of Eight-Angle Pose

Eight-Angle Pose, also known as Astavakrasana, offers a wide range of benefits for both the body and mind. By integrating strength, flexibility, and balance, this challenging yoga pose can have a profound impact on your overall well-being.

Physical Benefits

  • Strengthens the arms and core: As you engage your upper body to lift and stabilize yourself in Eight-Angle Pose, you'll build strength in your arms, shoulders, and core muscles.

  • Enhances back strength: The pose also targets the muscles in your back, helping to improve your posture and reduce the risk of back pain.

  • Stretches the hamstrings: As you extend and twist your legs in Eight-Angle Pose, you'll also experience a deep stretch in your hamstrings, promoting flexibility and relieving tightness.

  • Improves balance: The balance required to hold Eight-Angle Pose challenges your stability and proprioception, enhancing your overall balance and coordination.

Mental Benefits

  • Enhances body awareness: Eight-Angle Pose requires focus and mindfulness, leading to a deeper connection between the mind and body.

  • Boosts concentration: The concentration needed to maintain the pose can improve your ability to stay present and focused, both on and off the mat.

  • Builds confidence: As you progress in your practice and master Eight-Angle Pose, you'll cultivate a sense of confidence and self-belief in your abilities.

"Eight-Angle Pose is not just a physical posture; it's a practice that cultivates self-awareness, strength, and mental resilience." - Yoga Master

Regular practice of Eight-Angle Pose can lead to significant improvements in strength, flexibility, and overall well-being. Remember to listen to your body and progress at your own pace on your yoga journey.

The Benefits of Astavakrasana

Physical Benefits Mental Benefits
Strengthens the arms, core, and back Enhances body awareness
Stretches the hamstrings Boosts concentration
Improves balance Builds confidence

Preparatory and Counter Poses for Eight-Angle Pose

To prepare the body for Eight-Angle Pose, it is beneficial to practice poses that engage the shoulders, core, and arms. Some preparatory poses include:

  • Plank Pose

  • Chaturanga Dandasana

  • Crane Pose

These poses help strengthen the muscles needed to support the body in Eight-Angle Pose. They also improve shoulder stability and enhance core strength, preparing you for the arm balance.

After performing Eight-Angle Pose, it is important to release tension and restore the body. Counter poses that can be beneficial include:

  • Staff Pose

  • Fish Pose

Staff Pose helps stretch the hamstrings and release any tightness in the hips after the arm balance. Fish Pose opens the chest and shoulders, helping to relieve any strain from the arms and upper body.

Anatomy of Eight-Angle Pose

Eight-Angle Pose, also known as Astavakrasana, is a dynamic yoga pose that combines a twist and an arm balance. This challenging pose engages multiple muscle groups throughout the body, resulting in a strengthening and stretching effect.

When performing Eight-Angle Pose, the following muscles are engaged:

  • Erector spinae: The muscles that run alongside the spine are stretched and activated in this pose, contributing to spinal stability and flexibility.

  • Gluteus maximus: The largest muscle in the buttocks is activated to provide stability and support to the body during the pose.

  • Hamstrings: These muscles located at the back of the thighs are stretched as the legs are extended and twisted in Eight-Angle Pose.

  • Oblique abdominals: The oblique muscles, both external and internal, are engaged to maintain core stability and control during the pose.

  • Transverse abdominis: The deepest layer of the abdominal muscles is activated to provide stability and support to the core.

  • Arms, shoulders, and wrists: The upper body muscles, including the arms, shoulders, and wrists, are engaged to maintain balance and control in this arm balance pose.

Understanding the anatomy of Eight-Angle Pose can help practitioners deepen their practice and avoid injury. By engaging and stretching these specific muscle groups, practitioners can enhance their strength, flexibility, and overall body awareness.

Brief Quote:

"Eight-Angle Pose is a powerful asana that requires a harmonious connection between strength and flexibility. By understanding the muscles engaged in this pose, practitioners can cultivate a deeper appreciation for the intricacies of their bodies." - Dhruv, a yoga practitioner

About the Author

The author of this article is an experienced yoga teacher and practitioner who has extensive knowledge of yoga asanas including Astavakrasana. They have shared their insights, tips, and expertise to help you enhance your practice of Eight-Angle Pose.


Astavakrasana, or Eight-Angle Pose, is a challenging and rewarding yoga pose that offers numerous physical and mental benefits. By following the steps, tips, and variations provided in this article, you can develop the strength, flexibility, and balance necessary to master this pose. Practice with patience and mindfulness, and enjoy the journey of exploring Eight-Angle Pose.

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Frequently Asked Questions

Astavakrasana, also known as Eight-Angle Pose, is a challenging arm balance that requires strength, flexibility, balance, and concentration.

Astavakrasana strengthens the upper body, core, and abdominals while stretching the back body and the hamstrings. It also improves posture, body awareness, and can boost energy levels.

Start in a seated position, then lift one leg and cross it over the opposite shoulder. Place the hands on the floor beside the hips and engage the core to lift the hips off the ground. From there, extend and twist the legs while keeping the arms engaged to create stability.

Yes, beginners can use props such as blocks or bolsters for support. It is also helpful to practice preparatory poses that strengthen the core and upper body, such as Plank Pose and Chaturanga Dandasana.

Encourage students to engage their core, lift their hips, and maintain stability throughout the pose. Offer modifications and variations to accommodate different levels of strength and flexibility.

Yes, variations include using blocks for more space, and practicing Side Crane Pose to build arm strength.

Astavakrasana strengthens the arms, core, and back, while stretching the hamstrings and improving balance. It also enhances body awareness and concentration which can help to build confidence.

Preparatory poses include Plank Pose, Chaturanga Dandasana, and Crane Pose. Counter poses such as Staff Pose and Fish Pose can release tension and restore the body.

Astavakrasana engages muscles in the back, arms, shoulders, wrists, core, gluteus maximus, hamstrings, oblique abdominals, and transverse abdominis.

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