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Astavakrasana, or Eight-Angle Pose, is called after the sage Astavakra, whose physique was bent in eight locations after being cursed by his father—asta means eight, vakra means bend or curve. However the story inside the story? Astavakra turned a sage—not despite his crooked physique, however as a result of he noticed past it. His so-called imperfections didn’t maintain him again. As a substitute, they sharpened his perception. He turned a clever instructor, utilizing his expertise to information others towards deeper understanding by way of readability, presence, and reality.
This pose, like life, doesn’t come simply. It asks you to face complexity and problem—not with pressure however with intelligence, readability, and composure. Identical to the sage, we be taught that with steadiness and self-awareness, we are able to usually overcome way over we expect.
The next sequence was designed that will help you do precisely that—to fulfill the twists and turns with grace and willpower. We’d not at all times know what’s coming subsequent, however we are able to practice ourselves to be regular, clear, and prepared when challenges current themselves.
A Sequence to Come Into Eight-Angle Pose
The next class that I train builds towards two important bodily actions—not by way of methods, however by way of considerate preparation:
- Getting Your Leg Onto Your Arm
This requires deep hip flexion, internal thigh mobility, and sufficient area alongside the facet waist to hook your leg excessive. We prep this with poses resembling Lizard (Utthan Pristhasana), Yogi Squat (Malasana), and Prolonged Facet Angle (Utthita Parsvakonasana) together with your hand positioned contained in the foot. - Intertwining Your Legs Whereas Turning Your Torso
The thighs, shins, and calves should wrap and squeeze whereas the stomach rotates. This motion is developed by way of Eagle Pose (Garudasana), Revolved Facet Angle (Parivrtta Parsvakonasana), and Revolved Stomach Pose (Jathara Parivartanasana).
Every pose within the sequence helps one or each of those actions. Although the ultimate form is stuffed with twists and turns—similar to the sage it’s named for—breaking it down into clear, repeatable components offers us a approach by way of. Astavakra didn’t overcome complexity by avoiding it—he moved by way of it with perception. By the point we attain the height, we’re not guessing—we’re placing the items along with objective.
Key Poses to Prep for Eight-Angle Pose
Heat-Up Poses
Youngster’s Pose | Balasana or Adho Mukha Virasana
We start by lengthening the facet physique—reaching ahead with the higher physique because the hips draw again. Youngster’s Pose can also be a easy, easeful option to discover the connection between the internal knees and outer shoulders. In some ways, this form is the floor-level cousin of a large squat, by which the torso nestles between the thighs and begins to map the trail that ultimately brings the leg over the arm.
Lizard Lunge With the Arm Beneath the Leg | Utthan Pristhasana
This pose builds the important relationship between the torso and internal thigh. It trains the physique to attract the leg in shut whereas lengthening ahead—two actions key to ultimately hooking the leg over the higher arm.
Lunge Twist
This pose introduces the motion of rotating the backbone whereas holding the facet waist lengthy. It teaches the physique to show with out collapsing—an important talent for sustaining carry and course within the peak pose.
Yogi’s Squat | Malasana
The low-to-the-ground pose opens the hips and attracts the torso between the thighs, establishing the closeness and course wanted for the leg-to-arm connection.
Standing Poses
Prolonged Facet Angle | Utthita Parsvakonasana
With the decrease hand positioned contained in the entrance foot, Prolonged Facet Angle creates area within the facet waist and brings the torso nearer to the internal thigh. It strengthens the connection between the leg and facet physique—an early exploration of the form the place arm and leg ultimately bind.
Broad-Legged Ahead Fold | Prasarita Padottanasana
This pose invitations the trunk to maneuver ahead and down with the elbows bent, drawing the higher physique between the legs. Folding inward, bending the arms, and bringing the torso into shut contact with the legs lays the muse for extra built-in wrapping patterns.
Revolved Facet Angle | Parivrtta Parsvakonasana
This twist teaches the physique to rotate deeply whereas staying compact and linked. With the arm crossing the thigh and the chest turning, the facet waist lengthens and the stomach coils over the bent leg. Revolved Facet Angle refines the motion of binding by way of rotation and compression. Elevate your again heel if wanted.
Standing Stability Pose
Eagle Pose | Garudasana
This balancing pose trains the motion of wrapping the legs whereas drawing the whole lot towards the midline. Eagle Pose builds power, coordination, and containment—abilities that stabilize extra complicated coiled shapes.
Abdominals
Modified Boat Pose with Leg Wrap | Navasana
This variation of Boat Pose teaches the legs to wrap and the backbone to carry. Intertwining the thighs and ankles whereas staying upright challenges the physique to remain compact with out collapsing—refining the identical hook-and-lift sample we want later.
Reclined Revolved Stomach Pose | Jathara Parivartanasana
This pose develops rotational power by way of the middle because the legs transfer and the higher physique stays anchored. It builds management to twist, stabilize, and draw inward with out shedding readability or size.
Peak Pose
Eight-Angle Pose | Astavakrasana
That is the form we’ve been constructing towards—the legs intertwine like in Garudasana, the torso turns as in Revolved Facet Angle, and the arm-to-thigh contact echoes Lizard and Malasana.
To enter Astavakrasana, sit together with your legs prolonged. Bend one knee and hook the thigh excessive onto the higher arm. Cross your ankles tightly. Plant your palms beside your hips, fingers unfold huge. Then lean ahead, press down, and carry—letting the physique shift till it finds its middle. The legs prolong out to the facet because the torso stays lifted and compact.
Just like the sage it’s named for, the pose asks you to face problem straight—with readability and steadiness. Though the trail twists and coils, there’s no must pressure it. By now, you understand the map. You’ve practiced each half. The form reveals itself.
Cool Down
Bridge Pose | Setu Bandha Sarvangasana
This pose opens the entrance physique after all of the ahead folding, wrapping, and arm urgent. The chest expands, the shoulders root, and the backbone lengthens—providing a supported rebound from the compact power of the height.
Shoulderstand | Sarvangasana
This inversion shifts the vitality. After all of the coiling, twisting, and lifting, it brings quiet stability. The legs draw collectively, the breath slows, and the gaze turns inward—restoring readability and calm to shut the observe.
Closing Ideas
Astavakrasana isn’t about perfection—it’s about integration. You don’t must straighten each line to search out the guts of Eight-Angle Pose. You simply must take your time, construct slowly, and keep regular—whilst issues twist, bind, or unravel.
Just like the sage himself, you would possibly really feel bent, however your perception? That’s at all times straight.
“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote, a.btn, a.o-button”} }”>
Heading out the door? Learn this text on the brand new Exterior+ app out there now on iOS gadgets for members!
>”,”title”:”in-content-cta”,”sort”:”hyperlink”}}”>Obtain the app.
Astavakrasana, or Eight-Angle Pose, is called after the sage Astavakra, whose physique was bent in eight locations after being cursed by his father—asta means eight, vakra means bend or curve. However the story inside the story? Astavakra turned a sage—not despite his crooked physique, however as a result of he noticed past it. His so-called imperfections didn’t maintain him again. As a substitute, they sharpened his perception. He turned a clever instructor, utilizing his expertise to information others towards deeper understanding by way of readability, presence, and reality.
This pose, like life, doesn’t come simply. It asks you to face complexity and problem—not with pressure however with intelligence, readability, and composure. Identical to the sage, we be taught that with steadiness and self-awareness, we are able to usually overcome way over we expect.
The next sequence was designed that will help you do precisely that—to fulfill the twists and turns with grace and willpower. We’d not at all times know what’s coming subsequent, however we are able to practice ourselves to be regular, clear, and prepared when challenges current themselves.
A Sequence to Come Into Eight-Angle Pose
The next class that I train builds towards two important bodily actions—not by way of methods, however by way of considerate preparation:
- Getting Your Leg Onto Your Arm
This requires deep hip flexion, internal thigh mobility, and sufficient area alongside the facet waist to hook your leg excessive. We prep this with poses resembling Lizard (Utthan Pristhasana), Yogi Squat (Malasana), and Prolonged Facet Angle (Utthita Parsvakonasana) together with your hand positioned contained in the foot. - Intertwining Your Legs Whereas Turning Your Torso
The thighs, shins, and calves should wrap and squeeze whereas the stomach rotates. This motion is developed by way of Eagle Pose (Garudasana), Revolved Facet Angle (Parivrtta Parsvakonasana), and Revolved Stomach Pose (Jathara Parivartanasana).
Every pose within the sequence helps one or each of those actions. Although the ultimate form is stuffed with twists and turns—similar to the sage it’s named for—breaking it down into clear, repeatable components offers us a approach by way of. Astavakra didn’t overcome complexity by avoiding it—he moved by way of it with perception. By the point we attain the height, we’re not guessing—we’re placing the items along with objective.
Key Poses to Prep for Eight-Angle Pose
Heat-Up Poses
Youngster’s Pose | Balasana or Adho Mukha Virasana
We start by lengthening the facet physique—reaching ahead with the higher physique because the hips draw again. Youngster’s Pose can also be a easy, easeful option to discover the connection between the internal knees and outer shoulders. In some ways, this form is the floor-level cousin of a large squat, by which the torso nestles between the thighs and begins to map the trail that ultimately brings the leg over the arm.
Lizard Lunge With the Arm Beneath the Leg | Utthan Pristhasana
This pose builds the important relationship between the torso and internal thigh. It trains the physique to attract the leg in shut whereas lengthening ahead—two actions key to ultimately hooking the leg over the higher arm.
Lunge Twist
This pose introduces the motion of rotating the backbone whereas holding the facet waist lengthy. It teaches the physique to show with out collapsing—an important talent for sustaining carry and course within the peak pose.
Yogi’s Squat | Malasana
The low-to-the-ground pose opens the hips and attracts the torso between the thighs, establishing the closeness and course wanted for the leg-to-arm connection.
Standing Poses
Prolonged Facet Angle | Utthita Parsvakonasana
With the decrease hand positioned contained in the entrance foot, Prolonged Facet Angle creates area within the facet waist and brings the torso nearer to the internal thigh. It strengthens the connection between the leg and facet physique—an early exploration of the form the place arm and leg ultimately bind.
Broad-Legged Ahead Fold | Prasarita Padottanasana
This pose invitations the trunk to maneuver ahead and down with the elbows bent, drawing the higher physique between the legs. Folding inward, bending the arms, and bringing the torso into shut contact with the legs lays the muse for extra built-in wrapping patterns.
Revolved Facet Angle | Parivrtta Parsvakonasana
This twist teaches the physique to rotate deeply whereas staying compact and linked. With the arm crossing the thigh and the chest turning, the facet waist lengthens and the stomach coils over the bent leg. Revolved Facet Angle refines the motion of binding by way of rotation and compression. Elevate your again heel if wanted.
Standing Stability Pose
Eagle Pose | Garudasana
This balancing pose trains the motion of wrapping the legs whereas drawing the whole lot towards the midline. Eagle Pose builds power, coordination, and containment—abilities that stabilize extra complicated coiled shapes.
Abdominals
Modified Boat Pose with Leg Wrap | Navasana
This variation of Boat Pose teaches the legs to wrap and the backbone to carry. Intertwining the thighs and ankles whereas staying upright challenges the physique to remain compact with out collapsing—refining the identical hook-and-lift sample we want later.
Reclined Revolved Stomach Pose | Jathara Parivartanasana
This pose develops rotational power by way of the middle because the legs transfer and the higher physique stays anchored. It builds management to twist, stabilize, and draw inward with out shedding readability or size.
Peak Pose
Eight-Angle Pose | Astavakrasana
That is the form we’ve been constructing towards—the legs intertwine like in Garudasana, the torso turns as in Revolved Facet Angle, and the arm-to-thigh contact echoes Lizard and Malasana.
To enter Astavakrasana, sit together with your legs prolonged. Bend one knee and hook the thigh excessive onto the higher arm. Cross your ankles tightly. Plant your palms beside your hips, fingers unfold huge. Then lean ahead, press down, and carry—letting the physique shift till it finds its middle. The legs prolong out to the facet because the torso stays lifted and compact.
Just like the sage it’s named for, the pose asks you to face problem straight—with readability and steadiness. Though the trail twists and coils, there’s no must pressure it. By now, you understand the map. You’ve practiced each half. The form reveals itself.
Cool Down
Bridge Pose | Setu Bandha Sarvangasana
This pose opens the entrance physique after all of the ahead folding, wrapping, and arm urgent. The chest expands, the shoulders root, and the backbone lengthens—providing a supported rebound from the compact power of the height.
Shoulderstand | Sarvangasana
This inversion shifts the vitality. After all of the coiling, twisting, and lifting, it brings quiet stability. The legs draw collectively, the breath slows, and the gaze turns inward—restoring readability and calm to shut the observe.
Closing Ideas
Astavakrasana isn’t about perfection—it’s about integration. You don’t must straighten each line to search out the guts of Eight-Angle Pose. You simply must take your time, construct slowly, and keep regular—whilst issues twist, bind, or unravel.
Just like the sage himself, you would possibly really feel bent, however your perception? That’s at all times straight.
