How to Master Eight-Angle Pose (Astavakrasana) in Yoga

In a July-August 2000 column for Yoga Journal, a longtime yoga practitioner explores the physical and mental hurdles of learning Astavakrasana, or Eight-Angle Pose, arguing that an attitude of playfulness is essential for mastering advanced arm balances without falling into frustration.

Practicing Astavakrasana Through Play

The column draws a parallel between the spontaneous curiosity children show when playing with a toy’s box rather than the toy itself and the mindset required for yoga practice. The author notes that after nearly thirty years of practice—inspired early on by hearing that B.K.S. Iyengar practiced eight to ten hours a day—maintaining freshness and curiosity in every movement is what keeps the discipline engaging. The piece originally appeared in an issue published as part of the magazine’s Archives series, which shares curated articles from past editions beginning in 1975. The author notes having performed Adho Mukha Svanasana literally thousands of times while experimenting with turning the hands out or in, or widening and narrowing them.

Approaching challenging postures like Astavakrasana requires blending seriousness with playfulness.

Foundational Preparation and Overcoming Frustration

To build the necessary hip and leg flexibility, the essay recommends practicing standing poses and forward bends, specifically highlighting Marichyasana I, or Marichi’s Pose. Abdomen and lower back strength can be cultivated through Paripurna and Ardha Navasana, representing Full and Half Boat Pose, alongside Jatara Parivartanasana, or Stomach-Revolving Pose. To strengthen the upper body, the text advises practicing Adho Mukha Svanasana, known as Downward-Facing Dog, Adho Mukha Vrksasana, also called Downward-Facing Tree or Handstand, and Chaturanga Dandasana, or Four-Limbed Staff Pose. Lolasana, or Pendant Pose, is also noted as a challenging posture that helps integrate these physical elements, while proficiency in Eka Hasta Bhujasana, referred to as One Hand Arm Pose or Elephant Trunk Pose, incorporates many elements required for the final eight-angle posture.

For practitioners who feel glued to the floor and lament that their arms are not long enough, the essay explains that abdominal muscles—not arm length—elevate the hips. The author suggests drawing the navel back toward the spine, maintaining maximum effort without holding the breath, or using yoga blocks under the hands temporarily to achieve lift-off.

Transitioning From Elephant Trunk Pose to Eight-Angle Pose

The column outlines a step-by-step method to enter the sequence safely, starting from Eka Hasta Bhujasana or via a standing transition in Tadasana where the right upper arm tucks behind the right knee. Once Eka Hasta Bhujasana is achieved, practitioners bend the raised left leg and cross the left ankle over the right ankle. Then cross your ankles and proceed into Astavakr.

Maintaining a firm grip with the inner right knee against the upper arm is critical to prevent the leg from sliding down.