The Building Blocks

Astavakrasana isn't a pose for beginners—it demands significant core and back strength. Practicing poses like the Four-Limbed Staff Pose (Chaturanga Dandasana) can help you build the necessary muscle strength over time.

Step-by-Step Guide

1. Starting Position: Sit in Dandasana (Staff Pose).
2. Bend your right knee and shift your thigh outward to the right, aiming to position your right knee above your right shoulder. Anchor your right leg against your arm to keep balanced. (If you can't reach your shoulder with your knee, elevate your leg as high as comfortably possible, holding it with both hands.)
3. Lean a bit forward and place your palms flat on the ground, approximately shoulder-distance apart, while maintaining the grip between your right calf and shoulder.
4. Engage your core muscles and push down through your hands to raise your hips and your left leg off the floor.
5. Cross your left ankle over the right one and squeeze both ankles tightly together. Pull your inner thighs toward your upper arm, then move your torso forward and bend your elbows, shifting your legs to the right side.
6. Fully extend your legs by pressing down through your heels. Take a few deep breaths in this position.
7. To leave the pose, inhale to lift your torso and swing your legs back to the center of your mat. Exhale, release your ankles, and revert back to Dandasana.

Expert Tips from Amy Ippoliti

Yoga teacher Amy Ippoliti suggests pressing your thighs together while entering the pose. If this changes your position, adjust your arms accordingly. Your shoulders should never be overpowered by the weight of your legs.

Benefits and Perks

The Eight-Angle Pose is a powerhouse of benefits. It not only strengthens your back, arms, and abdominals but also improves your posture and boosts your energy levels.

Contraindications and Precautions

Skip this pose if you have wrist, elbow, or shoulder injuries. Always move mindfully to prevent injuries, focusing on your abdominal muscles rather than your arms for lifting your body.

Why We Love Astavakrasana

The Eight-Angle Pose is more than a physical challenge; it's a journey of self-discovery. You'll likely find that you're stronger than you think, both mentally and physically.

Closing Thoughts

Astavakrasana is a beautiful fusion of strength, balance, and flexibility. With consistent practice, this pose can become a cornerstone of your yoga repertoire. Give it a try and feel the transformative power for yourself.