Eight-Angle Pose (Ashtavakrasana)

Eight-Angle Pose, or Ashtavakrasana, is a dynamic and challenging arm balance that combines strength, flexibility, and balance. Named after the sage Ashtavakra, this pose involves lifting the body off the ground while twisting and extending the legs to one side, creating an intricate eight-angle shape. It’s an empowering pose that tests your physical limits and mental focus, offering a rewarding experience for those who practice it.

The name "Ashtavakrasana" comes from Sanskrit:

• Ashta: Eight

• Vakra: Bent or Crooked

• Asana: Pose

The name reflects the complex angles and bends of the body in this pose, symbolizing the story of Sage Ashtavakra, who was born with eight deformities but overcame them to become a great sage.

Ashtavakrasana is pronounced as:

• Ash-tah-vah-krah-sah-nah

Anatomy of Eight-Angle Pose (Ashtavakrasana)

Understanding the anatomy involved in Eight-Angle Pose helps in executing the pose correctly and safely:

Muscle Groups Engaged

• Core: The rectus abdominis, transverse abdominis, and obliques are crucial for stabilizing the torso.

• Arms and Shoulders: The deltoids, biceps, triceps, and forearm muscles work to support the body weight.

• Hip Flexors: Engage to lift and hold the legs in position.

• Leg Muscles: The quadriceps and hamstrings are active to maintain the lifted leg position.

Joint Involvement

• Wrists: Bear weight and require strength and flexibility to support the upper body.

• Shoulders: Stabilize the arm balance and support the weight distribution.

• Hips: Flexibility in the hip flexors and strength in the abductors facilitate the pose.

Eight-Angle Pose (Ashtavakrasana): Steps / Instructions

1. Begin in Dandasana: Sit on the floor with your legs extended straight in front of you and your hands resting on the ground beside your hips.

2. Bend One Knee: Bend your right knee and bring your right foot to the outside of your left thigh. The right knee should point upward.

3. Place Your Arm Under the Leg: Thread your right arm under your right knee, bringing your hand to the outside of your right foot.

4. Lift Your Leg: Use your right hand to hold onto your right ankle and lift your right leg, placing your right knee high up on your right upper arm.

5. Plant Your Hands: Place your hands firmly on the ground beside your hips, shoulder-width apart.

6. Engage Your Core: Engage your abdominal muscles to stabilize your torso.

7. Lift Your Hips: Press into your hands and lift your hips off the ground.

8. Cross Your Ankles: Once balanced, cross your left ankle over your right ankle, hooking them together for stability.

9. Extend Your Legs: Straighten your legs out to the side, maintaining the hook at the ankles.

10. Balance and Hold: Find your balance by leaning slightly forward. Hold the pose for 5-10 breaths, maintaining steady breathing and engagement of your core muscles.

11. Release and Switch Sides: Gently lower your hips back to the ground, release your legs, and repeat on the other side.

When to Do It

Ashtavakrasana is best practiced when your body is warm and limber, making it suitable for mid to advanced yoga sessions. Avoid practicing immediately after eating to ensure comfort and stability.

Preparatory Poses

Prepare your body for the Eight-Angle Pose with these poses:

• Downward-Facing Dog (Adho Mukha Svanasana): Warms up the shoulders and core.

• Boat Pose (Navasana): Strengthens the core and hip flexors.

• Pigeon Pose (Eka Pada Rajakapotasana): Opens the hips deeply.

• Plank Pose (Phalakasana): Builds upper body strength.

Follow-Up Poses

After practicing Ashtavakrasana, integrate these poses to stretch and balance the body:

• Child’s Pose (Balasana): Releases tension in the back and shoulders.

• Seated Forward Bend (Paschimottanasana): Stretches the hamstrings and lower back.

• Bound Angle Pose (Baddha Konasana): Opens the hips and stretches the inner thighs.

Chakra

Eight-Angle Pose is connected to the Manipura Chakra, the Solar Plexus Chakra located in the upper abdomen. This chakra governs self-confidence, willpower, and transformation. Practicing Ashtavakrasana can help balance and energize the Manipura Chakra, enhancing personal power and inner strength.

Mantra for This Pose

A suitable mantra to enhance your practice of Eight-Angle Pose is: “Ram” (pronounced as Rahm)

Chanting the mantra "Ram" resonates with the qualities of the Solar Plexus Chakra, promoting confidence, courage, and vitality during your practice.

“Ram”

Alignment Cues

• Core Engagement: Maintain strong engagement of the core muscles to stabilize the torso and support the arm balance.

• Arm Position: Keep your supporting arms firm and shoulder-width apart. Press firmly into the mat with your fingertips to distribute weight evenly.

• Leg Extension: Focus on extending the legs fully while maintaining the hook at the ankles.

• Gaze: Maintain a steady gaze (drishti) either forward or slightly upward to help maintain balance and concentration.

Duration of Hold

Hold Ashtavakrasana for 5-10 breaths initially, gradually increasing the duration as your strength and balance improve. Focus on maintaining proper alignment and breathing deeply throughout the hold.

Drishti

Your drishti (gaze) in Eight-Angle Pose can be directed forward or slightly upward to help maintain balance and concentration. A steady gaze helps stabilize the mind and enhance focus during the pose.

Physical & Spiritual Awareness

Physical Awareness

• Core and Arm Strength: Focus on engaging and strengthening the core and arm muscles throughout the pose.

• Breath: Maintain steady, deep breathing to support endurance and concentration.

• Alignment: Pay attention to alignment cues to prevent strain and maximize the benefits of the pose.

Spiritual Awareness

• Manipura Chakra Activation: Connect with the energy of the Solar Plexus Chakra to enhance confidence and willpower.

• Mind-Body Connection: Cultivate mindfulness by synchronizing your breath with movement, deepening your practice.

Beginners’ Tips

• Build Hip Flexibility: Develop hip flexibility with regular hip opening poses to prepare for the deep hip flexion required in Eight-Angle Pose.

• Strengthen Core: Practice core strengthening exercises to build the stability and strength needed for arm balance.

• Use Props: Place a block under your hips or hands for additional support and stability until you gain confidence in the pose.

Who Should Not Do It

• Wrist or Shoulder Injuries: Individuals with acute or chronic wrist or shoulder issues should avoid the Eight-Angle Pose or practice with caution.

• Beginners: Those new to yoga or arm balancing should build a strong foundation in basic poses before attempting the Eight-Angle Pose.

Who Should Do It

• Experienced Yogis: Those with a solid understanding of arm balances and hip flexibility seeking to challenge themselves.

• Athletes: Individuals looking to enhance upper body strength, core stability, and balance.

• Yoga Enthusiasts: Practitioners interested in advancing their practice and exploring deeper levels of physical and mental focus.

Benefits of Eight-Angle Pose (Ashtavakrasana)

Physical Benefits

• Hip Flexibility: Deeply stretches and opens the hip flexors and external rotators.

• Core Strength: Strengthens the abdominal muscles and core to maintain stability in the pose.

• Arm Strength: Builds strength in the arms, shoulders, and wrists necessary for supporting the body weight.

• Balance and Coordination: Enhances overall balance and coordination through the integration of hip opening and arm balancing.

Mental and Emotional Benefits

• Focus and Concentration: Requires mental focus and concentration to maintain balance and alignment.

• Confidence: Boosts self-confidence and inner strength as you achieve and hold a challenging pose.

• Stress Relief: Promotes stress relief and relaxation through deep breathing and mind-body connection.

Variations of Eight-Angle Pose (Ashtavakrasana)

Advanced Variations

• Bound Variation: Clasp hands behind the back in an Eight-Angle Pose to deepen the chest and shoulder opening.

• Extended Leg Variation: Extend the supporting leg straight out in front for a deeper challenge.

Simplified Variations

• Supported Eight-Angle Pose: Use a block under the hips or hands for additional support and stability.

• Knee Bent Variation: Keep the extended leg bent on the mat to reduce intensity and focus on hip opening.

Modifications for Eight-Angle Pose (Ashtavakrasana)

• Use of Props: Utilize props such as yoga blocks or a folded blanket under the hips or hands for support and stability.

• Half Eight-Angle Pose: Instead of lifting the extended leg fully, keep the toes on the mat to lessen the intensity while still practicing the hip opening and arm balance aspects of the pose.

Common Mistakes

• Lack of Core Engagement: Failing to engage the core can lead to instability and difficulty in holding the pose.

• Rounded Back: Allowing the back to round can strain the lower back. Maintain length in the spine by engaging the core and lifting through the chest.

• Over-Gripping with Hands: Gripping the mat too tightly can cause tension in the arms and shoulders. Focus on pressing down evenly through the palms and fingertips.

• Hip Placement: Placing the hip too far forward or backward can affect balance. Aim to stack the hip directly over the supporting arm.

• Not Breathing: Holding the breath disrupts the flow of energy and stability. Remember to breathe deeply and evenly throughout the pose.

Safety and Precautions

• Warm-Up: Always warm up thoroughly before attempting the Eight-Angle Pose to prepare the muscles, joints, and mind for the challenge.

• Avoid Injury: Listen to your body and avoid forcing the pose. Gradually work towards the full expression of the pose as your strength and flexibility improve.

• Consultation: If you have any existing hip, wrist, or shoulder injuries, consult with a qualified yoga instructor or healthcare professional before attempting Eight-Angle Pose.

Additional Preparation Tips

Direction to Face While Doing This Pose and Why

Face towards an open space or wall where you have sufficient room to extend the legs and maintain balance. Facing forward helps in maintaining focus and alignment, aiding in the integration of mind-body awareness during the pose.

What to Wear for This Pose

Opt for comfortable, form-fitting clothing that allows freedom of movement. Yoga pants or leggings with a fitted top are ideal to ensure ease of movement without distractions.

Suitable Place and Essential Oil or Fragrance

Practice the Eight-Angle Pose in a quiet and spacious area free from distractions. Consider using essential oils like lavender or eucalyptus to promote relaxation and enhance focus during your practice. These scents can create a calming atmosphere that complements the physical and mental challenges of the pose.

Music for This Pose

Choose soothing instrumental music or ambient sounds to accompany your practice of Eight-Angle Pose. Gentle melodies and rhythms can help maintain concentration, deepen relaxation, and support a serene ambiance conducive to yoga practice.

Eight-Angle Pose, Ashtavakrasana, invites you to explore the integration of strength, balance, and flexibility. As an advanced arm balance and hip opener, it challenges both the physical body and the mind, fostering resilience, focus, and inner strength.

Allow Eight-Angle Pose to inspire you to cultivate strength, balance, and mindfulness both on and off the mat.

Balancing Yoga Pose Library

Happy yoga-ing!

Namaste!

Read More: Decoding Angel Numbers: Messages from the Spiritual Universe

If you have found this information valuable, make sure to subscribe to our weekly newsletters. Stay updated and never miss out on anything while you continue your journey toward optimal health and holistic living.