Eight Angle Pose (Astavakrasana)

Interesting Facts

Eight Angle Pose, or Astavakrasana, is named after the sage Astavakra, who was born with eight physical deformities, the name literally means “eight crooked” or “eight‑angled” pose. Despite his challenges, he became a revered spiritual teacher. Eight-Angle pose is one of yoga’s most celebrated arm balances. Far more than an impressive physical feat, it encapsulates a rich tapestry of history, myth, and philosophy. At its heart, Astavakrasana symbolizes the triumph of inner wisdom over physical limitations—a poetic testament to the ancient legend of Sage Astavakra. Here at the Vallarta Breeze Yoga Puerto Vallarta Yoga Studio we often practice this pose in the Hatha/Vinyasa blend class and the Fire and Ice class. It’s tricky at first but once your nervous system knows what to do, it becomes as natural as any other pose.

Below is an exhaustive, in‐depth article on the 8‑angle pose (Astavakrasana) that weaves together its historical roots, technical intricacies, anatomical insights, symbolic depth, and its modern evolution in the yoga tradition. You will find a practice guide at the end of the article.

Table of Contents

1. Historical and Cultural Roots
2. The Legend of Sage Astavakra
3. Anatomy and Technical Execution
4. Philosophical and Symbolic Dimensions
5. Modern Adaptations and Variations
6. Safety and Alignment
7. Benefits of the Pose
8. Practice Guide

Historical and Cultural Roots

Although many of today’s asanas were refined and popularized during the modern yoga renaissance of the 20th century, their names and underlying philosophies often reach back into India’s ancient spiritual tradition.

• Classical Textual Context:
  While early Hatha Yoga texts (such as the Hatha Yoga Pradipika and the Gheranda Samhita) do not list “Astavakrasana” by name, the tradition of naming poses after revered sages, deities, or mythological events was well established. The asana finds its cultural anchorage in the narrative of Sage Astavakra—a symbol whose story resonates with overcoming physical challenges.
• 20th‑Century Revival:
  In the modern era, yoga teachers like B.K.S. Iyengar and Pattabhi Jois integrated Astavakrasana into their sequences to challenge and inspire practitioners. Its appearance in texts like Light on Yoga contributed to its status as an advanced, yet deeply meaningful, pose.
• Etymology and Numerology:
  The Sanskrit term “Astavakra” combines:
• Ashta (अष्ट): Meaning “eight.”
• Vakra (वक्र): Meaning “bent” or “twisted.” Although interpretations vary, one lens suggests that “eight angles” may represent either the eight points of contact during a full expression of the pose or reference the eightfold deformities of the legendary sage himself—a reminder that imperfection can be a source of inner strength.

The Legend of Sage Astavakra

At the heart of the pose’s name is the ancient story of Sage Astavakra, whose life is celebrated in texts such as the Astavakra Gita. The narrative is as inspiring as the physical posture:

• Mythical Origins:
  Born with eight deformities, Astavakra embodied physical challenges from the very beginning. Despite—or perhaps because of—his physical “crookedness,” he possessed unfathomable wisdom and spiritual insight.
• Spiritual Dialogue:
  The Astavakra Gita records a conversation between Astavakra and King Janaka. This dialogue delves deep into the nature of self-realization, liberation, and the transcendence of physical forms. The sage’s life becomes a metaphor for overcoming external limitations through inner transformation.
• Symbolism in the Asana:
  Astavakrasana, then, is not just an arm balance; it is a living metaphor. The twisted, seemingly precarious alignment of the body in the pose mirrors the sage’s own unconventional appearance and the profound realization that challenges—whether physical or mental—can lead to unique modes of strength and enlightenment.

Anatomy and Technical Execution

Astavakrasana is an advanced arm balance that demands coordinated muscular strength, flexibility, and precision. It involves multiple body segments and can be broken down into several key technical components:

Musculature Involved

Physical Characteristics of the Pose

• Balance Points: Whereas many poses depend on symmetry, Astavakrasana intentionally creates asymmetry through its twist. The point of contact—primarily the hands and the lower arm—requires meticulous counterbalance.
• Engagement Intensity: The blend of muscular strength and flexibility demanded in this pose is unparalleled. It requires not only a robust upper body but also an agile, responsive core to manage the forces of gravity and twist simultaneously.

Philosophical and Symbolic Dimensions

The symbolism woven into Astavakrasana runs as deep as its technical challenge:

• Overcoming Limitations:
  By literally “twisting” the body into unconventional shapes, the pose serves as a metaphor for confronting and transcending adversity. Sage Astavakra’s life is a testament to the idea that physical limitations do not constrain the human spirit.
• Embracing Imperfection:
  The eight angles represent the beautiful imperfection that exists in every human being. Much like Astavakra embraced his deformities and used them as a medium for wisdom, practitioners learn to embrace their own imperfections in the search for balance and self-acceptance.
• Interconnectedness:
  The pose demonstrates how disparate parts of the body can operate in harmonious unity. This mirrors the yoga philosophy that all aspects of being—physical, mental, and spiritual—are interconnected and should be nurtured together.
• Spiritual Allegory:
  In some interpretations, the very act of balancing on “crooked” points is an allegory for the spiritual journey: navigating through life’s twists and turns with resilience, creativity, and heart.

Modern Adaptations and Variations

Today, Astavakrasana is a fixture in various styles of modern yoga—from the linear, alignment-focused practices of Iyengar Yoga to the dynamic flows of Ashtanga Vinyasa.

Influential Teachers and Texts

• B.K.S. Iyengar:
  In Light on Yoga, Iyengar details numerous arm balances, and though his focus is on alignment and precision, Astavakrasana stands out as a testament to strength and inner focus.
• Pattabhi Jois and Ashtanga Vinyasa:
  Incorporating advanced transitions and intricate sequences, teachers like Jois encouraged students to view poses like Astavakrasana as milestones in the journey toward greater physical and mental flexibility.

Variations

• Modified Astavakrasana:
  Beginners or those with limited upper body strength often practice simplified versions. In these iterations, adjustments (such as using a wall or repositioning the knees) enable practitioners to build the necessary strength and confidence gradually.
• Progressive Arm Balances:
  More advanced practitioners may explore variations that deepen the twist or extend the hold, further challenging both the body and the mind. Each progression not only refines muscle memory and flexibility but also echoes the inner journey toward overcoming personal obstacles.

Contemporary Aesthetics

• Integration in Flow Sequences:
  In creative vinyasa flows, Astavakrasana is often interwoven with other balancing poses to build a narrative of transformation.
• Therapeutic Insights:
  Modern yoga therapy sometimes uses such poses to encourage body awareness and self-care—reminding practitioners that every “bend” or “twist” in their life holds the potential for growth.

Safety and Alignment

Because Astavakrasana is an advanced pose, a mindful approach is crucial. Here are some essential considerations:

• Warm-Up and Flexibility:
  Prioritize a thorough warm-up that emphasizes upper body strength, core stability, hip flexibility, and wrist conditioning. Preparatory poses such as plank, dolphin, and various seated twists are instrumental.
• Alignment Check:
  – Keep the shoulders engaged and avoid collapsing the upper body.
  – Ensure the core is active to support the lumbar spine.
  – Maintain a slight gaze forward to help balance the twist and prevent overextension.
• Use of Props and Modifications:
  Beginners should work with a yoga instructor and may incorporate props—like blocks or straps—to gradually build familiarity with the alignment demands.
• Respect for the Body:
  The transformative energy of Astavakrasana lies not only in its physical mastery but also in its reminder to honor one’s own pace. Over time, as strength and flexibility grow, so does the capacity to embody the pose safely and joyfully.

Benefits of Eight Angle Pose (Astavakrasana)

Physical Benefits

• Strengthens Upper Body: Builds strength in the wrists, arms, and shoulders.
• Tones Core Muscles: Engages and tones the abdominal muscles.
• Improves Balance: Enhances balance and coordination.
• Increases Flexibility: Stretches the hamstrings, hips, and lower back.

Energetic Benefits

• Boosts Confidence: Encourages a sense of accomplishment and boosts self-confidence in a big way!
• Enhances Focus: Requires intense concentration, improving mental focus and clarity.
• Energizes the Body: Stimulates the body’s energy flow, leaving you feeling invigorated, endorphin rush!

Contraindications

• Wrist Injuries: Avoid if you have wrist pain or carpal tunnel syndrome.
• Shoulder Issues: Not recommended for those with shoulder injuries or instability, let it heal first.
• Lower Back Problems: Use caution if you have lower back issues, this involves a pretty deep and loaded twist.
• Pregnancy: Not suitable during pregnancy due to the intense core engagement.

Practice Guide

1. Getting into Eight Angle Pose (Astavakrasana) – *We do it a little different in class

• Starting Position: Sit with your legs extended in front of you.
• Right Leg Placement: Bend your right knee and bring your right foot to the outside of your left hip.
• Right Arm Under Right Leg: Thread your right arm under your right knee, placing your right hand on the floor beside your hip.
• Left Leg Placement: Bend your left knee and cross your left ankle over your right ankle, squeezing your legs together.

2. Lifting Off into Eight Angle Pose (Astavakrasana)

• Hand Placement: Place both hands on the floor, shoulder-width apart, fingers spread wide.
• Engage Core: Engage your core muscles and lift your hips off the floor.
• Extend Legs: Straighten your legs out to the right side, keeping them squeezed together and parallel to the floor.
• Elbow Bend: Bend your elbows to lower your chest forward, maintaining balance and control.

3. Dristi (Gaze)

• Forward Gaze: Focus your gaze slightly forward to help maintain balance.

4. Bandhas (Energy Locks)

• Mula Bandha: Engage the root lock by contracting the pelvic floor muscles.
• Uddiyana Bandha: Draw the lower abdomen in and up to support the core.

5. Mudras (Hand Gestures)

• Hands are actively engaged in supporting the body.

6. Breathing

• Steady Breath: Maintain a steady, even breath throughout Eight Angle pose, inhaling and exhaling through the nose.

7. Counter Pose

• Seated Forward Bend (Paschimottanasana): After releasing from Astavakrasana, extend your legs forward and fold over them to stretch the back and hamstrings.

8. Exiting Eight Angle Pose (Astavakrasana)

• Lower Hips: Slowly lower your hips back to the floor.
• Release Legs: Uncross your legs and extend them in front of you.
• Shake Out: Shake out your legs to release any tension.

Pro Tips for Eight Angle Pose (Astavakrasana)

• Warm-Up: Ensure your wrists, shoulders, and hips are well-warmed up before attempting this pose.
• Use Props: If needed, use a block under your hands to help lift your hips higher.
• Practice Progressions: Build strength and flexibility with preparatory poses like Plank, Chaturanga, and Boat Pose.
• Stay Focused: Keep your mind focused and your breath steady to maintain balance and control.

Astavakrasana is more than just an impressive physical achievement; it is an invitation to explore transformation on multiple levels. Its historical roots—tethered to the story of a wise, deformed sage who transcended visible imperfections—mirror the inner journey of every practitioner. Each twist and angle is a testament to resilience, self-acceptance, and the creative merging of body and spirit.

As you deepen your practice, consider the legacy behind Astavakrasana. Its eight angles may very well remind you that every bend, every twist, and every imperfection in life contributes to the unique, resilient, and ever-evolving shape of who you are. In mastering such a pose, one gradually learns that the journey is as significant as the destination.

Whether you’re looking to dive deeper into the Yoga Sutras, The Vedas, Upanishads or would like to explore our blog, we have a wealth of information available for you! Better yet, join us in the Vallarta Breeze Yoga Puerto Vallarta Yoga studio, or practice with us online! we’re excited to continue this journey with you. See you on the mat!