Yoga : Astavakrasana (Eight-Angle Pose) - Steps to perform

 

Astavakrasana, also known as the Eight-Angle Pose, is a challenging arm-balancing yoga posture that emphasizes strength, balance, and flexibility. The pose is named after the sage Astavakra, who is said to have been born with eight bends or deformities in his body. It symbolizes overcoming physical limitations and embracing inner strength.

Astavakrasana primarily engages the core muscles, arms, shoulders, and legs while enhancing mental focus and coordination. Practicing this asana can boost confidence and provide a sense of accomplishment as it requires both physical and mental discipline.

Steps to Perform Astavakrasana

1. Begin in Dandasana (Staff Pose):

Sit on the floor with your legs extended straight ahead and your back upright.

2. Prepare Your Body:

Bend your right knee and place the right foot flat on the floor near your pelvis.

Hold your right foot with both hands and bring it over your left shoulder. Rest the back of your right thigh on your upper right arm.

3. Place Your Hands on the Floor:

Keep your hands shoulder-width apart on the ground, palms firmly planted, with fingers spread for stability.

4. Lift Off the Floor:

Engage your core and press firmly into your palms. Slowly lift your hips and left leg off the floor, balancing your weight on your hands.

5. Extend Your Legs:

Straighten both legs to the right side of your body, crossing your ankles to create stability.

6. Balance and Hold:

Keep your gaze forward or slightly upward, maintaining balance. Hold the position for a few breaths while keeping your body steady and aligned.

7. Release and Switch Sides:

Gently lower your body back to the floor and repeat the pose on the other side.

Tips for Practicing Astavakrasana

Warm up thoroughly, focusing on your wrists, hips, and hamstrings.

Build core and arm strength gradually through preparatory poses like Chaturanga Dandasana (Four-Limbed Staff Pose) and Bakasana (Crow Pose).

Use a yoga block or a partner's assistance for additional support during practice.

Avoid straining; practice patience and persistence to master the pose over time.

Cautions:

People with wrist, shoulder, or elbow injuries should avoid this pose. Additionally, those with significant lower back pain should approach with caution or consult a yoga instructor.