The Sanctuary

Balance · Advanced

Eight-Angle Pose

Astavakrasana·अष्टावक्रासन·aṣṭāvakrāsana

Also called: Eight-Angle

Eight-Angle Pose (Astavakrasana) demonstrated

Eight-Angle is one of the most distinctive shapes in the advanced repertoire. The hip-over-shoulder hook plus side-lift is unusual — few poses train this geometry. Save for users with multiple years of dedicated practice.

Benefits

  • Combines arm balance, hip rotation, and asymmetric load in one shape
  • Builds the strength + flexibility integration that defines advanced practice
  • Mental focus — the asymmetric lift demands single-pointed attention

How to practise Eight-Angle Pose

  1. PREREQUISITE: stable Bakasana, strong Chaturanga, open hamstrings.
  2. Sit with the legs extended. Bend the right knee and hook the right thigh over the right shoulder.
  3. Cross the left ankle over the right ankle, locking the legs together at the ankles, with the body weight in the right hand and the legs hanging from the right shoulder.
  4. Place both palms on the floor beside the hips.
  5. Lean forward and lift the body off the floor.
  6. Bend the elbows like Chaturanga and extend the locked legs out to the right side.
  7. Hold steady. To exit: bring the legs back to center, lower the body, release the legs.

Suggested hold: 15s · Breath: Natural

How Eight-Angle Pose affects your doshas

In Ayurveda the same pose lands differently depending on your constitution. This is the lens the app uses to sequence your practice.

Effect of Eight-Angle Pose on each dosha
DoshaEffectNotes
Vata Neutral broadly neutral
Pitta Neutral broadly neutral
Kapha Balancing a good fit — helps settle this dosha

Body focus: Shoulders, Arms, Core, Hip Flexors, Hamstrings

Who should avoid or modify this pose

  • ADVANCED — practice with a teacher
  • PREREQUISITE: stable Bakasana and strong Chaturanga
  • Don't practice with wrist, elbow, or shoulder injury
  • Skip with hamstring tear or severe sciatica
  • Pregnant women shouldn't practice
  • Avoid with high blood pressure

If you're pregnant, injured, or managing a condition, check with a qualified teacher or clinician before practising.

Modifications

  • Build the foundation: Bakasana, Chaturanga, Compass Pose first
  • Use a block under each palm to give the lift more clearance
  • Hold for 3-5 seconds initially

Traditional source: Modern hatha — Modern advanced arm balance, named for the sage Astavakra. Not in HYP Ch. 1.

Related poses