Astavakrasana (Eight-Angle Pose) | Benefits & How to Do It

One of the dilemmas faced by yoga enthusiasts is the difficulty of mastering the poses. Astavakrasana, as Eight-Angle Pose, is an example of this amplitudinous pose. It seems dangerous and unattainable in the first place. 

However, with the comprehension of the proper steps and techniques, one can easily do it. 

These steps-by-step will be helpful for practitioners at the beginning, middle, and advanced stages of their practice. Excitingly, it will also start with prep work, walk through, benefits, and give you safety tips.

What is Astavakrasana (Eight-Angle Pose)?

The arm-balance asana called Astavakrasana is situated in the practice of the ancient Indian sport known as yoga. Its name, ‘astavakrasana’, comes from Sanskrit words, i.e. ‘asta’ (eight), ‘vakra’ (twist, bent), and ‘asana’ (pose). 

The posture is reminiscent of the body forming eight sides in space. It needs strength, balance, and focus to perform it. Being able to do it will take time and effort to master.

How to Prepare for Astavakrasana (Eight-Angle Pose)?

1. Build Core Strength

Planks and boat poses will strengthen your core muscles the most.

2. Improve Arm Strength

Exercising push-ups and chaturanga makes your arms more powerful. This power goes in your balance.

3. Increase Flexibility

To help with the stretching of hips and the hamstring muscles, move forward near your feet. For you to do this, you are to move your feet forward.

4. Work on Balance

You can build balance and stability with the first and third asanas. Beginning with the tree pose, inhale and exhale while breathing, and balance the mind to improve balance in the next few poses.

5. Practice Focus

The slower the rate of your breath, the more astounded with and approach the desired outcome will be. 

Furthermore, even the abode of fears will turn into a deserving respect for the development of an artist’s mastering of the breathing rhythm.

Warm-Up Exercises for Astavakrasana (Eight-Angle Pose)

• Cat-Cow Stretch
• Downward Facing Dog
• Low Lunge
• Side Plank
• Chair Pose

How to Perform Astavakrasana (Eight-Angle Pose)

1. Starting Position

Your starting stance needs your legs to be straightened out and your back to be stretched out as well. 

Besides, you should have your legs and arms parallel to the ground and your foot on a subject (e.g. a block), your arms have to be straight and lifted.

2. Arm Placement

Put your right hand on the floor while lifting the left side of your body between your legs. For this reason, it is ensured by practically linkage, along with the right leg’s left arm and right arm’s right leg, that there is an increased tendency for both legs to become stable in the mindset of producing all this stuff in the future.

3. Leg Position

Now gently, twist the right leg right over the left arm; your feet should be supported by the other foot. 

Furthermore, one can bend the knees one by one depending on the extent of difficulty. More than that, click both legs and control of core muscles was examined during this movement.

4. Balance and Hold

One’s hips have to be lifted, with arms and legs extended. The objective of the balance is associated with inhaling to lean to the right, exhaling to the left, and feeling that the space between your feet and the ground has become your private island for these moments.

Here’s a video that explains this yoga pose in more detail.

Benefits of Astavakrasana (Eight-Angle Pose)

• Strengthens arms and wrists.
• Improves core stability.
• Develops further focus.
• Relieves stress, and refreshes the mind.
• Lowers the risk of injuries by getting better at the wrong body parts.

Beginners Tips

• Practice initial asanas with some sort of support near a wall.
• Put a yoga block under your hips for support.
• Start with arm balances that you find easy.

Variation and Modifications

1. One-Legged Variation

This variation consists of straightening one of your legs while leaving the other bent. It contributes to gradually improving balance and strength. Beginners can take up this modification as the initial step to doing the full pose.

2. Wall-Supported Astavakrasana

Finding a wall to lean on when balancing can help you keep balance. Get to the floor along the wall with your back to the wall and flex into the pose. 

This altered form of the position is an advantage, it gives the newbies a firm foundation to the balance.

3. Block-Assisted Pose

Using a yoga block under the hips is another method giving you extra support. This practice makes hip elevation and hence the yoga pose longer, more manageable. It’s a great way to develop the necessary strength and endurance.

4. Seated Preparation

The sitting pose starts with the legs crossed. This option is for understanding the placement of the arms and the position of the legs. 

It can be your new fad in balance-less upper extremity movement! This is a safe way to experiment and learn by just experiencing the upper body twist without having to worry about falling.

Expert Tips

• Concentrate on breathing correctly, those slow rhythms that allow you to be in a more tranquil state of mind.
• Log in to the central results of the engaged cores throughout.
• Bind the eye or gaze to a certain point.
• Perform regular training for better results.

Safety Precautions

• Make sure you warm up properly before you try.
• No wrist pains.
• Don’t do it if you are in pain is advice.
• Be under an experienced person all the time.

Common Mistakes To Avoid

• Barging in, no prep.
• You might overlook arm position and alignment.
• Ignoring keeping the core engaged.
• Breath hold during pose.

VeryFit Life Final Words

Astavakrasana is an advanced yoga pose that is both challenging and rewarding. It needs patience, regular practice, and perseverance. 

Take things at your speed and be aware of how you feel. Eventually, by doing it repeatedly one can do this quite dramatic feat. 

Safety must always be the main concern, and also feel welcome during the learning process in yoga.

FAQs

1. How often should I practice Astavakrasana?

Astavakrasana should be practised 2-3 times a week. You should rest after every coursing day to regain your muscles while preventing over-exertion.

2. Can beginners attempt this pose?

First, beginners ought to stick to a preparatory pose. First, as they increase their strength and flexibility, they may try Astavakrasana.

3. How long does it take to master Astavakrasana?

The amount of time needed to master it varies for each person. Most people will see a difference in their practice sometime between 3 and 6 months with disciplined practice.

4. Are there any alternatives to Astavakrasana?

Yes, Side Plank and Four Limb Staff are also great options. These poses are also good for strength and balance development, in addition to Astavakrasana.

5. What can I do if I feel pain while practicing?

If you do feel excessive pain, don’t be afraid to stop. Time off and talking to your yoga teacher or care professional is the way to go before getting back into the class.

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