Vakra: Bent, curved
Asana: Pose
Astavakrasana at a Glance
The Astavakrasana pose is attained by bending the body in eight different regions, the chest, the neck, one in each hand, each foot, and each knee, so the name is Astavkrasana. This pose is named after, Astavakra the spiritual guru of King Janaka of Mithila. When he was in his mother’s womb, his father Kagola recited the Vedas inaccurately, making the unborn child laugh. Astavakra’s father cursed his son when he was in his mother’s womb, to be born crooked by birth, so he was born twisted in eight places. The pose is also known as the Eight Angle Pose
Benefits:
- Astavakrasana helps to tone and strengthen the pelvic floor muscles.
- This pose helps to strengthen the abdominal muscles, which helps build core strength.
- It helps to strengthen your inner thighs, core, chest, arms, and back of your wrists.
- It helps to improve your body awareness and enhances your posture.
- It helps to build, strength, and confidence and boosts your energy level.
Who can do it?
This being an advanced asymmetrical arm balance pose, advanced yoga practitioners can do this pose. People with strong core arms and core strength can do this pose. People having good flexibility, balance, and stability can attempt this pose. Sportspersons can attempt this pose and experienced dancers can also do this pose.
Who should not do it?
People with any injuries should avoid this pose. Any surgeries should be avoided or consult their health care professional. Women during pregnancy should avoid doing this pose. Women during their menstrual cycle should avoid doing this pose. Beginners should avoid this pose. People with high blood pressure also should avoid it. People with heart ailments and vertigo to avoid doing this pose.
How to Do Astavakrasana?
Follow the Step-by-Step Procedure
- Astavakrasana may not be suitable for every individual as this is an advanced arm balance and challenging posture. Do all the necessary warm-ups and preparatory poses before you start this pose.
- Start with the Dandasana pose or crossed leg position, sit with your legs extended straight in front of you and your spine elongated. Keep your arms beside your body.
- Slowly bend the right leg ((in the knee) with the left arm, catch hold of the right foot (right shin) with the left hand, and bring your right arm on the inside of the right thigh.
- Now extend the right leg outward on the right side and extend upward and place the right knee on the upper shoulder of the right upper arm.
- Stabilize yourself by keeping the right leg firm over your right upper shoulder.
- Slightly tilt your body forward (chest forward) and place your hands (shoulder distance apart) on the ground (either side of the hips).
- Keep a grip on the right shoulder, with the right thigh and right calf, and press your palms against the ground, keeping your core engaged.
- Now slowly lift your hips (off the floor) and the left leg hooks your left ankle (left foot) over the right ankle and presses it to keep it firm.
- Now swing gently extend both legs to the right side and bend your upper body forward, by bending your elbows, and the shoulders are broad and squared.
- Both your legs should be straight.
- Now the upper body is parallel to the floor, the hips are twisted and the legs are actively balanced, this is the full pose.
- Exhale keep breathing gently gaze forward and hold the Eight-angled pose for a few breaths within your comfort limit.
- When you want to release, bring your legs in the front release your arms, and come back to the staff pose relax for a few minutes and do it on the other side -left leg up to the left shoulder, to balance your body
What are the Benefits of Astavakrasana?
- It helps to strengthen your arms and stretch the wrists, shoulders, and elbows.
- It strengthens and stretches your hips and the entire muscles from the gluteus to the ankles.
- It engages your abdominal muscles increases your core strength and builds overall endurance.
- It helps massage the internal organs and tones your abdominal organs.
- The Eight-angle pose helps to promote a better digestion process and keeps you away from, bloating and constipation.
- It helps to enhance your concentration and balance.
- It improves self-awareness and mindfulness.
- It helps to release stress and anxiety and calms your mind.
- Despite being faced with challenges, by engaging the soul to achieve mental stability, one can overcome great obstacles.
Health Conditions that Might Benefit from Astavakrasana
- It can help individuals who want to enhance the strength in their arms, wrist, and core and also improve the flexibility in the hips, hamstrings, and spine.
- Regular practice of the Eight-angle pose can help to improve your balance, coordination, and stability of your body and mind.
- Stretches the palm sides of your wrists (wrist flexors), which counteracts the effects of typing
- Practicing this pose will stimulate the digestive system, which improves better digestion process.
- Yoga Practitioners, looking out to boost their confidence level and accept challenges in life can practice this pose.
- This asymmetrical arm balance yoga practice helps to direct the energy to the Manipura chakra.
Safety and Precautions
- If you have any wrist, elbow, or shoulder injuries, avoid this pose.
- Avoid practicing, if you have any heart issues or vertigo, you should avoid Astavakrasana.
- If you have weak arms and shoulders, you should not attempt this pose.
- Carpal tunnel syndrome, Herniated discs, or back pain issues should be avoided.
- Follow the alignment procedure for safety.
- Listening to your body and the sensations is important to avoid any injury.
- Be mindful and aware of the twisting.
- Modify the pose if needed, with the help of your yoga instructor.
Common Mistakes
- This being a challenging pose, you can always end up making some common mistakes. Keep a check and rectify it to avoid injury.
- Skipping Warm-up and preparatory poses can lead to injury.
- Avoiding to engage your core can make balance and stability difficult.
- Not placing the arms on the floor properly.
- Avoid locking your elbows and keep a slight bend.
- Avoiding the proper alignment procedure.
Tips for Astavakrasana
- Do the Preparatory poses like Preparatory poses
- Plank Pose
- Chaturanga Dandasana (Four-Limbed Staff Pose)
- Utthita Parsvakonasana (Extended Side Angle)
Follow-up Poses
- Shoulder pressing posture (Astavakrasana)
- Two Legs Over Arms Pose (Dwi Pada Bhuj asana)
- Balance your strength evenly between your arms and core.
- Practice hip flexibility poses before to make this pose easier.
- Do arm balance exercises to build arm and wrist strength.
- To Gaze choose a fixed point that helps in balance and concentration, when you are experienced, you can gaze at different sides.
- The twist should be from the base of the spine.
- Being an advanced pose, start from the modified versions.
- Be slow and mindful and progress gradually for the Astavakrasana pose.
- Use props for support if needed.
- Keep your breath continuous throughout the pose.
- The Astavakrasana pose would take time to master, so be patient and consistent to progress better.
- Do the Counter poses for Astavakrasana, Matsyasana, Paschimottanasana, and Balasana.
Physical Alignment Principles for Astavakrasana
- Astavakrasana is a hand balance with a lateral twist.
- Astavakrasana or Eight Angle Pose is dedicated to the sage Ashtavakra. In the Astavakrasana pose your body looks crooked. This is why it is mandatory to follow the physical alignment principles.
- Keep your palms grounded and firm on the ground. Spread your fingers for better support.
- Keep your shoulders even and squared, and aligned with the elbows.
- Hold onto your right shin with your right hand, and use your left hand to lift your right foot off the ground.
- Turn your right heel out so that your right heel is under your toes.
- Gently move the lower portion of your shoulder blades toward each other
- Elbows pointing backward, wrists and elbows should be in a 90-degree angle from the floor.
- Upper body leaning forward (torso forward) and keep the chest lifted.
- Inner thigh squeezing upper arm tightly.
- The foot of the bottom leg should be on the top.
- See that the legs are straight and to the side (right or left) and are parallel to the floor.
- Use your intercostal strength to lift the hips.
- Tuck your belly to your spine.
- Involve your core muscles Adductors, triceps, and pectoralis major.
- Hold for a few breaths before coming out following these steps in the opposite direction (i.e., exit as you enter).
Astavakrasana and Breath
Breath is important for every asana and so is for this pose. Start breathing gently before you start the pose. Inhale deeply lift your leg and bring it to the shoulder. Firmly press the leg to the arm and keep breathing. Exhale and place your hands (palms) on the floor, either side of the hips. Keeping the pressure of your leg on the shoulder, inhale and cross the foot over the other foot, by hooking the ankles. Exhale and press your palms against the ground, lift your hips, and bring both your legs on one side. Inhale look forward and breathe gently.
Breath will help you to balance, coordinate, and stabilize the pose. Breathing will improve your mindfulness and help to boost your energy.
Astavakrasana and Variation
- Astavakrasana with support – you can place yoga blocks or soft cushions for additional support.
- Astavakrasana with one leg lifting and crossing the other leg.
- Astavakrasana can be done with the wall support.
- Base pose variation can be planking pose.
- The side crane pose is one of the variations.
- Rest the bottom hip and outer leg on a bolster to help balance.
Take Away
Astavakrasana or Eight Angle Pose is an advanced pose that can be done only by advanced practitioners as this needs a lot of arm and core strength. If doing it for the first time should be done only under the guidance of a yoga teacher. Any health concerns shouldn’t be avoided and consult your doctor for further advice.
It has many physical and mental benefits, but you need patience and need to be consistent to achieve the final pose. Progress slowly and gradually. Keep your breath flowing throughout the pose. This pose helps to calm your body and mind, boost your self-confidence, and help to achieve balance and coordination in life.
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