How To Do Astavakrasana – Benefits And Poses

“If we practice the science of yoga which is useful to entire human community and which yields happiness both here and hereafter-if we practice it without fail, we will then attain physical, mental, and spiritual happiness” –  Sri K. Patabhi Jo is Asthanga yoga guru.

We not only perform yoga by body but also with soul. Yoga must not only be done for the sake of doing, but also for the well-being of ourselves and our surrounding. Thus, here we have one of the spiritual asana known as “ASTAVAKARSANA”. This asana is not very common but there are many health benefits related to it.

What is Astavakrasana?

It’s a combination of strength and flexibility. Trying challenging poses brings emotional strength and confidence. ASTAVAKRASANA is a bit difficult but a resulting asana. It is nothing but a hand balance of the body with a twist. ‘ASTA’ means EIGHT and ‘VAKRA’ is a curved bent. It is also called eight angles pose. In addition to mental focus, a yogi needs to develop core power, limber hips and stronger arms along the way to execute the pose.


How to Perform Astavakrasana?

Start by preparing yourself by starting with Parivrtta Surya Yantrasana that is a great hamstring stretch and shoulder opener.

  1. Be comfortable, release all tension and sit in a cross-legged position (like you sit normally).
  2. Bent your right knee and put your right foot’s sole near your right buttock.  Hug your right knee into your chest and breathe here for three breaths to open your hip.
  3. put your right arm thread below your right knee, now slowly raise the right foot’s sole off the ground and make yourself parallel to the ground,  create a ninety degree bend in your elbows as your swing your feet over to the right side.
  4. Bring your right knee towards (closer) your right arm
  5. Straighten your left leg by doing a plank by both your arms
  6. Press towards ground and raise Upwards.
  7. After raising the left leg, let the left ankle hook around the right one!
  8. Your torso should be parallel to the ground.
  9. Now slowly put you’re both the legs to the right side of the body
  10. Now stay in this posture for 30-60 sec.

Here, you need to apply an intelligent effort to encounter the obstacles that are present themselves, and observe your reactions. You must be with your obstacles fully without denying them—whether your challenges are weak abs or worldly distractions—you need to see clearly what is needed to deal with them. It is also essential to be serious to attain your goal.

Why Should I perform Astavakrasana? What are the benefits?

  • This asana strengthens your wrists, arms and shoulders
  • It can Tone the abdominals
  • It is beneficial to Tone the inner thighs.
  • This is best to Improve your sense of balance.

I Am A Beginner Is There Anything I Should Take Care Of?

Practicing the uttanasana, baddha konasana, chaturanga dandasana and utthita parsvakonasana as preparatory poses is an excellent way to warm up the body prior to attempting the eight angle pose (astavakrasana pose).

  • Avoid this posture if you suffer from any injury.
  • For the first timers perform it under an experienced supervision
  • If you cannot uplift yourself, then first work on your flexibility. Don’t stress yourself.

Tip: First work over your bending and flexi part, then perform. You might get it in once!

Disclaimer: All yoga practitioners especially those with limited yoga experience should practice each step slowly and gradually