Eight-Angle Pose

Aṣṭāvakrāsana

Read what the gnome says

Eight-Angle Pose! From a squat, hook one leg over the shoulder, place the hands down, lean forward and cross the ankles. Bend the elbows, extend the legs sideways. Warm up the hips first. Breathe, twisty and brave gnome.

Works on Abdominals · Obliques · Triceps

How to do it

1. Sit with one leg hooked over the shoulder and the hands on the floor beside the hips.
2. Cross the ankles, lean forward and lift the hips off the floor.
3. Lower the torso parallel to the floor, legs extended to the side, and hold; switch sides.

Common mistakes

• Don’t force the leg over the shoulder.
• Don’t drop the elbows out.
• Don’t hold the breath.

Benefits

• Builds strength in the arms, shoulders and core.
• Trains focus and balance.
• Playful: a great reward for steady practice.

Take care: Go easy or skip if you have wrist, shoulder or neck pain, or are pregnant. Warm up first and practise near soft ground.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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