Poses >> Astavakrasana

Astavakrasana
(Eight Angle Pose)

This asana is dedicated to the sage Astavakra.


1. Sit in dandasana (Staff Pose) with the legs straight and the front and back torso lifted.
2. Bring the foot up to the right sit bone, stirrup the foot with both hands and draw the knee into the right armpit as you sit up tall into a Seated Half Happy Baby. Place your right hand into the meat of the right calf muscle and knead the calf muscle flat to help you lift the leg up onto the shoulder. The sit bone may come off of the floor, so allow it to, to work the leg up higher. Once the thigh is high up the upper arm or shoulder, press the inner knee toward the ear and pin the leg down onto the arm in a squeezing fashion. Keep all the actions of the leg squeezing in and down. Have two blocks just in front of your hips; place your hands on your blocks, draw up the pelvic floor, bring your lower naval back to the spine as you shift your hips back slightly, lift your sit bones and straight left leg off of the floor. Hold for three breaths. If you can do the above with the hands on the floor rather than the blocks, you are ready to move on.
3. Repeat the above instructions and while you are lifted, cross the left ankle on top of the right as you continue to vigorously roll the inner right knee to the ear and pin the leg.
4. To balance in the full pose, shift your weight forward and draw your elbows into the body as you tilt your hips back, lifting the pelvic floor to support the hips. Scissor the legs in as you stretch them out to the side, and lift your chin and gaze forward. Check that the shoulders are lifted evenly as you stretch the sternum forward and take your gaze ahead.
5. Release back to dandasana and switch sides.

Video and Text by Featured Yogamates Teacher: Claire Hartley