How To Do Crooked Pose (Eight Angle Pose): Ashtavakrasana

Yogi practicing Crooked Pose, also called Eight Angle Pose and Ashtavakrasana.
Photo: Jenn Russell thetravellinyogi.com

English name: 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:

  1. 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.
  2. 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.
  3. 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.
  4. Bring your arms into Chaturanga Dandasana arms. Hug your forearms in.

Modifications you can try:

  1. Bring your hands onto blocks for added lift.
  2. 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.
Heather
Heather

Heather is a Certified Yoga Teacher the visionary behind The Yogatique, her passion project. She created The Yogatique to help yogis & other growth-oriented individuals discover premium high quality trainings and classes in the yoga & wellness space. Heather is a RYT-200 and a practicing yogi of more than 15 years. She is also a global citizen who has been living abroad for 10 years. Her passions include health & fitness, studying healthspan & longevity, exploring the road less traveled, & SEO. Heather can be reached at heatherj@theyogatique.com, or you can connect with Heather on LinkedIn.

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