[Pose Of the Week] Eight Angle Pose Prep (Advanced)

Prepare for one of the most challenging arm balance poses with Eight Angle Pose Prep – a beautiful pose in its own right…

Eight Angle Pose (Astavakrasana) is an intimidating pose for sure – but if you’re not quite ready to tackle this one, Eight Angle Pose (Astavakrasana Prep) can help you start working up to the full pose. Similar to the full pose, the Prep version strengthens the arms, shoulders, wrists, core, back, hips, and legs, while also providing a stretch for the legs and hips. It also improves focus, balance, and coordination, and is thought to stimulate the Third Eye chakra. It still requires quite a bit of strength and flexibility throughout the body, but those new to the pose may find that keeping the bottom knee bent helps to stabilize the balance and reduce stress on the lower back, hips, and inner thighs.

Go slow and use caution – especially when entering and exiting the pose. You may wish to practice on a soft surface until you master this tricky balance pose. You can also modify the pose by resting the bent knee on a block or the floor just in front of your hand until you are able to find your balance and wrap it around the arm.

Beginners, those who are pregnant, or who suffer from chronic pain, injury, or recent surgery to the wrists, hips, shoulders, knees, or lower back should avoid this pose. You should also skip this one if you have high blood pressure or cardiovascular problems.

How to Do Eight Angle Pose Prep:

Get Positioned: Sit on the mat in Staff Pose (Dandasana) with both legs straight out in front of you.
Hook the Top Leg: Bend your right knee and lift your right leg over your right arm or shoulder, high up like a backpack strap.
Plant the Hands: Place your palms flat on the floor directly beside your hips, shoulder-width apart. Strongly hug your right inner thigh against your right upper arm.
Hook the Bottom Leg: Lift your left leg slightly, and bend the knee around your right forearm, creating a strong connection for stability.
Lift Off: Press firmly into your palms, engage your core, and lift your hips and bottom off the floor, gripping your right forearm with your left leg to stay stable and strong.
Extend and Shift: Shift your weight forward, bend your elbows into a Chaturanga (90-degree) angle, and simultaneously extend your right (top) leg out to the side.
Hold & Gaze: Keep your chest lifted and look slightly forward.
Exit: Breathe slowly steadily for a few breaths, then fold the top leg in, and gently lower yourself down to come out of the pose.
Repeat on the other side.