Eight Angle Pose (Astavakrasana)

Type: Arm balance

Level: Advance

Steps:

From seated pose with the legs stretched out in front, bend the right knee to the chest and bring your right arm to the inside of the bent right leg. Take hold of the right foot or ankle with both hands and begin to snuggle the underside of your right knee behind your right shoulder. Hook the right leg firmly behind the right shoulder. Place the palms down either side of your hips and spread the fingers wide. Keep the chest lifted and collarbone wide. Pick up the left leg and cross your left ankle over your right. Begin to the bend the elbows to a 90 degree angle (Chaturanga arms). Keep the legs as straight as possible and avoid the left shoulder collapsing.

Stay in the pose for 3-5 full breaths, then gradually lift the torso, straight the arms and set your bottom back to the ground to come out of the pose. Then repeat on the other side.

Props & Assistance:

Rest the bottom hip and outer leg on a bolster to help with balance.

Preparatory poses:

•Standing Forward Bend

•Chaturanga Plank (Four-Limbed Staff Pose)

•Bound angle

•Extended Side Angle Pose

Follow up poses:

•Two-Handed Arm Balance

•Shoulder pressing pose

Benefits:

•Strengthens the wrists and arms

•Tones abdominal muscles

Caution/Avoid:

•Wrist, elbow, or shoulder problems

•If you are thinking of starting yoga and have a medical condition, it is advisable to check with your doctor.