English name: Eight Angle pose, or Crooked pose
Sanskrit name: Ashtavakrasana
Sanskrit pronunciation: ahsh-tah-vah-KRAHS-ah-nah
Sanskrit meaning: asta = eight, vakra = bent, curved
Type of pose: Arm balance
Level: Advanced
Targets: Upper body
How to do this pose:
- From a seated position, bend one leg and grab the pinky-side edge of your foot with the opposite hand. Lift your foot high and reach your free arm underneath your leg and bring your knee high onto your shoulder. Broaden your collarbones and spread your shoulder blades wide.
- Hugging the lifted leg in towards the midline, put your hands shoulder distance apart on your mat next to your hips. Spread your fingers wide with your middle fingers pointing forward. Grip the mat with your fingertips.
- Engage your core and root down to lift your hips. Draw your bottom leg into your hip socket and shift your hips back to lift your legs. Cross your bottom ankle over your top foot and extend your legs out to the side, squeezing your arm with your inner thighs. Draw your navel in and up, and knit your front ribs together and down.
- Bring your arms into Chaturanga Dandasana arms. Hug your forearms in.
Modifications you can try:
- Bring your hands onto blocks for added lift.
- Turn your hands out just slightly to create more space between your shoulders.
Misalignments to be mindful of:
- Hands splaying outwards.
- Elbows splaying outwards.
- Lack of core, quadricep, or hamstring engagement.
