Astavakrasana is an advanced but yet playful arm balancing pose that develops arm and shoulder strength. It also provides a massage to the abdominal organs which improves digestion. This pose will develop spiritual and physical balance and stability.
Pose Summary
Steps
Step 1
Start seated in Easy Pose.
Step 2
Ground the right foot and lift your right knee up towards your chest.
Step 3
Slide your right arm on the inside of the right leg to grab the outside of the right foot from underneath the heel.
Step 4
Lift the right foot off the ground until your shin is parallel to the floor. Use your hand to press the right knee back on the outside of your right torso.
Step 5
Make sure your right knee comes back enough so you can place the leg on the back of the right shoulder. The higher up (i.e. the closer to the shoulder) you can get the leg the easier it will be to hold this pose.
Step 6
Lift up your left foot and place it on top of your right, keep the feet flexed to keep them hooked.
Step 7
Place your hands shoulder distance apart on the floor in front of you, fingers spread wide.
Step 8
Start to lean forward, press into your palms while lifting up your seat from the ground.
Step 9
Continue to lean forward until your torso is parallel with the floor and you elbows reach a 90 degree bend staying right above the wrists. The outer elbow is hugging into your left side ribs. Right hip is lifting up towards the sky.
Step 10
Straighten the legs out towards the right, squeezing your inner thighs around the arm. Keep your chest open by drawing your shoulder blades towards one another.
Step 11
To release return the same way you came by lifting up your chest, bending the knees, unhook the feet and release the legs back down to Easy Pose. Change sides.
Modifications
If you struggle to get your leg up behind your shoulder or the seat off the ground make sure you master Eka Hasta Bhujasana first before continuing with this pose.
If you feel this pose in your wrists you can, to reduce pressure on them, roll up a mat and place the palm of the hands on the mat and the fingers on the floor.
Benefits
- The arm balancing strengthens wrists, arms, shoulders and abdominal muscles.
- This pose massages the abdominal organs which helps facilitate digestion.
- The balancing element of this pose helps to build focus.
- Promotes spinal flexibility with the twist.
- Builds confidence.
Contraindications
- Avoid this pose if you have any wrist, elbow or shoulder injuries.
- Avoid this pose if you have hip problems