Astavakrasana

Astavakrasana tests even experienced yogis with its blend of strength, flexibility, and balance requirements. This advanced yoga pose looks intimidating but rewards those who become skilled at it. The Eight-Angle Pose gets its name from Sage Astavakra who, according to Hindu mythology, was born with eight twists in his body. Practitioners must create eight distinct bends in their body—specifically in the wrists, elbows, hips, and ankles.

This powerful arm balance works wonders for your back, arms, and abdominal muscles while it stretches the posterior chain and hamstrings. Your success with Astavakrasana needs a strong core, flexible wrists, and mobile shoulders, along with precise body awareness. The pose can substantially boost energy levels, curb fatigue, and build confidence in practitioners. Yoga students who practice consistently and pay attention to proper form can turn this seemingly impossible posture into an achievable goal that enhances both body and mind.

Understanding Astavakrasana

The name Astavakrasana has deep roots in ancient Hindu mythology. This pose teaches us about physical challenges and a powerful spiritual story that has inspired yoga practitioners for generations.

What does ‘Eight-Angle Pose’ mean?

Astavakrasana comes from three Sanskrit words: asta means “eight,” vakra means “bent” or “curved,” and asana means “pose” or “seat.” The name translates to “Eight-Angle Pose” or “Eight-Bent Pose.” It perfectly describes how the body looks in this pose, with distinct angles in the wrists, elbows, shoulders, hips, and ankles.

The number “eight” plays a special role in this pose. It connects both the physical shape and its mythological origins. A properly executed pose creates multiple bends and angles throughout the body that reflect the eight-fold curvature mentioned in ancient texts.

The story of Sage Astavakra

The sort of thing I love about Astavakrasana is its connection to Sage Astavakra, a respected figure in Vedic literature. His story begins before birth. His father, Kahoda (sometimes called Kagola), would recite the Vedas every day. The unborn child could hear these recitations from his mother’s womb.

One day, Kahoda made mistakes during his Vedic recitation. The unborn Astavakra corrected him from the womb. His father became angry at this correction and cursed his son to be born with physical deformities in eight places. The baby was born with eight distinct bends – one in each knee, each foot, each hand, one in his chest, and one in his neck/head region.

“Astavakra” means “eight crooked” or “eight deformities.” The sage’s wisdom grew despite his physical challenges. At just twelve years old, he started a trip to King Janaka’s court to rescue his father, who had lost a scholarly debate.

People at the court laughed at Astavakra’s appearance at first. In spite of that, his words showed his deep wisdom. He won against the court scholar Vandi (or Bandhi), who turned out to be Varuna’s son, the water deity. This victory freed his father. Some versions say that after this win, Astavakra’s father blessed him, and his deformities disappeared when he bathed in the Samanga river.

Why this pose is named after him

Astavakrasana’s name honors more than just the sage – it represents core yogic philosophy. It shows us that physical limits can’t stop spiritual growth or inner wisdom. Astavakra surpassed his body’s constraints to become a respected teacher, showing yoga students that practice goes beyond physical appearance.

This challenging pose symbolizes the sage’s determination through hardship. Students who become skilled at Astavakrasana twist and bend their bodies like the sage’s form, creating a real connection to his story.

The Astavakra Gita gives us the sage’s philosophy: “Bondage is when the mind longs for something… Bondage makes the mind tangled, but liberation releases this tangled mind. When there is ‘me’, there is bondage, when there is no ‘me’, one is free and liberated.” The pose shows how we can overcome limits and find freedom beyond our ego’s constraints.

This advanced asana helps yogis honor the sage’s legacy and start a journey from limitation to liberation – the heart of all yoga practice.

Benefits of Eight-Angle Pose

The Eight-Angle Pose (Astavakrasana) is more than just a beautiful pose. It’s a complete workout that rewards you with better strength, flexibility, and focus. The work needed to master this challenging arm balance pays off in both physical and mental ways.

Strengthens arms, core, and wrists

This pose works multiple muscle groups at once, making it a quick way to strengthen your whole body. Your arms, shoulders, and wrists get an amazing workout – areas you might miss in regular workouts. When you lift and hold your body weight, you build serious upper body strength.

Your core muscles work hard in this pose. Both your abs and deeper stabilizing muscles get stronger and more flexible with regular practice [10, 12]. The twisting and balancing nature of the pose makes sure of that.

People who work at desks will love this pose’s special benefit. It strengthens the back of your wrists while stretching the palm side, which helps fix problems from typing all day. This balanced wrist workout is especially valuable in today’s digital world.

Improves balance and focus

You need exceptional focus to master the Eight-Angle Pose. The challenge of staying balanced naturally improves your mind-body connection. Regular practice boosts your overall balance, coordination, and stability – both physically and mentally.

The pose demands your complete attention. Your thoughts can’t wander or you’ll lose balance. Students who practice consistently learn to maintain laser-sharp focus, which helps in everyday life too.

Research in the International Journal of Yoga shows that yoga reduces stress and anxiety while making you feel better overall. The Eight-Angle Pose, with its need for total mental presence, proves this point perfectly.

Enhances hip and hamstring flexibility

The pose’s twisting action opens your hips and increases their range of motion. This helps a lot since tight hips are common for people who sit most of the day.

Your whole back body gets a deep stretch during this pose. The hamstrings and IT bands benefit the most from this lengthening action. These stretches help counter the muscle tightness that comes from sitting too long.

A study in the Journal of Ayurveda and Integrative Medicine backs this up. It shows that yoga poses improve muscle strength, flexibility, and balance – everything the Eight-Angle Pose develops.

Boosts body awareness and confidence

The Eight-Angle Pose sharpens your body awareness – knowing exactly where your body is in space. This better awareness leads to better posture and more energy throughout your day.

This pose is both a physical and mental challenge that builds inner strength. When you finally nail this tough pose, you feel a real sense of achievement. This success builds confidence that spreads beyond your yoga practice into other life challenges.

The Eight-Angle Pose teaches us we can do more than we think. Many students think it’s impossible at first. But with steady practice, patience, and good technique, they master it. This path from doubt to success shows that most limits exist only in our minds.

Dedicated practice of this amazing pose builds both physical strength and mental toughness – skills that serve you well in all areas of life.

Step-by-Step Guide to Astavakrasana

You need patience, proper technique, and step-by-step progress to become skilled at Astavakrasana. This breakdown gives you clear instructions to help you safely master this challenging arm balance.

1. Start in Dandasana (Staff Pose)

Sit in Dandasana (Staff Pose) with your legs straight in front and your spine tall. Put your palms on the floor beside your hips with fingers pointing forward. Your feet should flex actively – pull your toes back while pushing through your heels. This flex creates engagement that helps “lock” your feet when you cross your ankles later. New practitioners can place yoga blocks at their lowest height beside each hip for extra lift and stability.

2. Bring your leg over your shoulder

Bend your right knee and take the thigh out to the right side. Hold your right shin with your right hand and your right foot with your left hand, then lift the foot off the ground. Your right arm should thread inside your right thigh to position your knee high on your right shoulder. Think of your leg as a tote bag strap that needs to sit high on your shoulder so it won’t slip. Squeeze your right leg against your arm firmly to keep it stable.

3. Place your hands and lift your hips

Keep your right leg secure on your shoulder and place both hands shoulder-width apart beside your hips. Your right thigh/calf should grip your right arm tightly while you keep your torso upright and chest lifted. Press down into your hands, engage your core, and lift your hips and left leg off the floor. You’ll now be in Elephant Trunk Pose (Eka Hasta Bhujasana).

4. Cross ankles and extend legs

Hook your left ankle over your right ankle by bending your left knee. Flex both feet strongly to create a secure “lock” between them. Your legs should squeeze against your right arm as you start to straighten them together. Press through your heels and extend both legs fully to your body’s right side.

5. Hold and breathe

Your elbows should bend to 90 degrees (like in Chaturanga position) and point straight back toward your hips. Let your chest lean forward until your torso becomes parallel to the floor. Keep your shoulders lifted at least as high as your elbows to protect your joints. Look forward and breathe steadily throughout the pose. Try to hold the full pose for 3-5 deep breaths.

6. Exit the pose safely

Start the release by straightening your arms and lifting your chest. Keep your ankles locked as you bend your knees to bring your heels toward your seat. Slowly unlock your ankles and bring your left leg back to Dandasana. Lower your seat completely. Unwrap your right leg from your right arm and return to Staff Pose. Take several breaths before trying the pose on your left side to keep your practice balanced.

Preparatory Poses to Build Strength

You need focused preparation through specific foundational poses to build strength for Astavakrasana. These preparatory postures help you develop muscle patterns that you’ll need for the final eight-angle position.

Chaturanga Dandasana

Chaturanga helps build arm and back strength you need to support your body weight in Astavakrasana. The pose teaches you proper shoulder alignment – your shoulders should stay above your elbows while your elbows remain directly over your wrists. This alignment becomes vital in the final eight-angle pose. You should hold Chaturanga for 3-5 extra breaths to build endurance. Beginners can practice from their knees until they develop enough strength.

Paripurna Navasana (Boat Pose)

Boat Pose helps develop core strength needed to lift your body in Astavakrasana. Strong abs will help you stay stable once you’re in the final pose. Your practice should focus on sitting on your sit bones while lifting your legs until your calves become parallel to the floor. Keep your spine long by lifting through your heart. These engaged muscles will help you balance in Eight-Angle Pose.

Eka Hasta Bhujasana (Elephant Trunk Pose)

Elephant Trunk Pose works as a stepping stone to Astavakrasana with similar arm positioning. Start in Dandasana, thread one arm under your thigh, and place your hands beside your hips. Next, lift your hips while drawing them slightly backward. This pose teaches you the right way to position your leg on your arm – a key element of the final pose.

Utthita Parsvakonasana

Extended Side Angle creates space in your side waist and brings your torso closer to your inner thigh. This movement sets up the foundation for the leg-to-arm binding in Astavakrasana. Place your lower hand inside your front foot to boost the connection between your leg and side body.

Adho Mukha Svanasana

Downward Dog stretches your posterior chain while strengthening your upper body at the same time. This combined action is a great way to get ready for Astavakrasana. Press away from the floor, lengthen your upper body, and spread your shoulder blades wide.

Modifications and Common Challenges

You can make the challenging Astavakrasana pose available to everyone through various modifications. These adaptations help practitioners safely work toward mastering Eight-Angle Pose, whether they face flexibility limitations or strength issues.

Using blocks for lift

Yoga blocks become valuable tools that create space and provide extra height in Astavakrasana. Start in Dandasana (Staff Pose) and place blocks at their lowest height on either side of your hips to create a better foundation. This setup helps you move your center of gravity and makes the ground-to-air transition easier by a lot. Your seat will rise off the ground naturally when you press your palms into the blocks and straighten your arms. Beginners should keep their torso upright instead of leaning forward at first to stay stable.

Practicing on your back

The balance challenges disappear when you flip Astavakrasana onto your back, which lets you perfect other parts of the pose. You can focus on getting the position right without worrying about falling. Put a bolster under your bottom hip and add supports under your legs to create the shape of Astavakrasana while lying down. This method builds muscle memory you can use in the traditional arm balance.

What to do if your hips won’t lift

Your struggle to lift your hips might mean you need more support or strength training. You can place a bolster underneath your bottom hip and outer leg along with blocks under your hands to help lift into the arm balance. Small lifts while shifting weight into your palms will build your strength over time. Note that mastering Eka Hasta Bhujasana (Elephant Trunk Pose) first creates a solid base to achieve Eight-Angle Pose.

Wrist pain solutions

Arm balances often cause wrist discomfort because of extreme extension angles. A yoga wedge under your hands reduces the angle of flexion, easing many wrist pain problems. Your wrists will feel better when you engage your core and legs more to shift weight away from them. Press firmly into your thumb’s base and index finger rather than letting weight sink into your wrists. Between practices, stretch opposing wrist muscles to reduce repetitive strain.

Beginner-friendly variations

New students can build confidence through simpler variations of Astavakrasana. Keep your knees on the mat instead of forcing improper technique. Hold the position briefly—even for just one breath—and slowly increase the duration. A bolster under your bottom hip and leg provides support while you get stronger. Regular practice with proper alignment will guide you to success with this impressive pose.

Summing all up

Astavakrasana challenges yoga practitioners with its unique mix of strength, balance, and flexibility. This ancient pose brings remarkable benefits that make it worth your time and effort. Regular practice builds powerful arms and core muscles. It also helps boost hip mobility and sharpen mental focus.

Learning Eight-Angle Pose teaches you patience and determination – skills that help you way beyond your yoga practice. Sage Astavakra exceeded his physical limits to find spiritual wisdom. Today’s practitioners can break through their own barriers with dedicated practice.

The step-by-step approach makes this seemingly impossible posture more achievable. New practitioners should build their foundation through basic poses like Chaturanga, Boat Pose, and Elephant Trunk Pose. Blocks and simplified versions are a great way to get steady progress toward the full pose.

Note that yoga focuses on personal growth rather than perfect form. Listen to your body’s current limits as you work toward this advanced asana. Astavakrasana’s true value goes beyond its physical shape – it builds confidence, body awareness, and mental strength. With practice and proper form, this impressive arm balance shifts from an intimidating pose to a rewarding achievement that strengthens both your body and mind.

Here are some FAQs about Astavakrasana:

What are the benefits of astavakrasana?

The astavakrasana benefits include strengthening the arms, wrists, and core muscles while improving balance. This eight angle pose (astavakrasana) also enhances focus and concentration as it requires mental discipline. Regular practice of the astavakrasana yoga pose can increase overall body awareness and coordination.

What are the benefits of the eight limbed pose?

While discussing astavakrasana benefits, it’s important to note the eight limbed pose refers to Ashtanga yoga’s philosophical framework. The physical eight angle pose (astavakrasana) shares symbolic connections with these spiritual principles. Both the astavakrasana pose and eight limbs cultivate discipline, though through different means.

What is the most powerful yoga pose?

While astavakrasana is challenging, many consider poses like Scorpion or King Pigeon as more physically demanding. The astavakrasana yoga pose ranks among advanced arm balances requiring significant strength. However, “powerful” can mean different things – some simpler poses have deeper spiritual impacts than the eight angle pose (astavakrasana).

Is astavakrasana difficult?

Yes, astavakrasana pose is considered an advanced arm balance that challenges both strength and flexibility. Mastering the eight angle pose (astavakrasana) requires developed core and arm strength along with hip openness. The astavakrasana yoga pose typically follows after building proficiency in foundational arm balances.

What is the spiritual meaning of Astavakrasana?

The astavakrasana pose symbolizes overcoming physical and mental limitations through disciplined practice. This eight angle pose (astavakrasana) represents the yogic principle of perseverance in facing challenges. The astavakrasana yoga pose’s name honors the sage Astavakra, embodying transformation through adversity.

What are the disadvantages of Hastapadasana?

While discussing astavakrasana benefits, it’s worth noting Hastapadasana (standing forward bend) may strain the lower back if done incorrectly. Unlike the eight angle pose (astavakrasana) which strengthens, Hastapadasana risks overstretching if forced. Both astavakrasana yoga pose and Hastapadasana require proper alignment to avoid injury.

What’s the hardest yoga pose to do?

While astavakrasana is challenging, poses like Scorpion or One-Handed Peacock pose are often considered more difficult. The eight angle pose (astavakrasana) requires significant upper body strength but follows a more straightforward alignment. The astavakrasana yoga pose is certainly among the most demanding arm balances in yoga.

What is the myth of the eight angle pose?

The astavakrasana pose derives its name from the sage Astavakra who was born with eight deformities. This eight angle pose (astavakrasana) symbolizes how he overcame physical limitations through spiritual wisdom. The astavakrasana yoga pose honors his story of transcending apparent imperfections.

What is the significance of the eight limbs of yoga?

While the eight angle pose (astavakrasana) is physical, the eight limbs represent yoga’s philosophical path to enlightenment. The astavakrasana benefits complement but differ from these spiritual practices. Both the astavakrasana yoga pose and eight limbs ultimately aim for self-mastery through different approaches.