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December 15, 2025 • 2 min read

Eight Angle Pose

Master strength and control with Eight Angle Pose, an empowering advanced arm balance that builds core power, hip flexibility, and sharp focus through steady alignment, strong engagement, and calm, intentional breathing.
Eight Angle Pose

Pose Type

Balance, Arm Balance, Twists, Core

Sanskrit Meaning

Astavakrasana

Benefits

  • Adds to the strength of wrists, forearms, arms, shoulders, core, and glutes
  • Boosts body balance and enhances flexibility
  • Tones the abdominal muscles and inner thighs
  • Strengthens and tones the pelvic floor muscles
  • Helps with focus, concentration, and body awareness

Targets

  • Arms
  • Wrists
  • Core muscles
  • Hips
  • Inner thighs
  • Upper back
  • Biceps

Eight Angle Pose Step-by-Step Guide:

  1. Sit with your legs extended. Bend your right knee and bring your right leg over your right shoulder, placing the thigh high on the arm like a backpack strap.
  2. Position your palms on the floor next to your hips at shoulder-width distance. Fan out your fingers widely.
  3. Raise your left leg and hook your ankles together in front of your body, interlocking them securely for added stability.
  4. Push down using your hands and engage your abdominal muscles to elevate your torso. Your pelvis should rise off the floor as you find balance on your palms.
  5. Extend both legs straight toward your right side, maintaining them level with the ground. Continue compressing your thighs together while drawing your arms inward to maintain the hold.
  6. Maintain the position for several slow, deep inhalations. Keep your abdominals engaged and your torso upright.
  7. Descend your body back down to the mat in a controlled manner. Take a brief rest, then perform the sequence on the opposite side.

Beginner Tips:

DOS:

  • Build arm and core strength with the crow pose and plank variations first
  • Hook your thigh high on your upper arm for better leverage and stability
  • Lock your ankles tightly together to create a strong leg connection
  • Keep your gaze forward to maintain balance and prevent falling

DON’TS:

  • Don’t attempt without sufficient wrist and shoulder warm-up
  • Don’t let your supporting leg slide down your arm during the pose
  • Don’t hold your breath – maintain steady breathing throughout
  • Don’t practice if you have wrist, elbow, or shoulder injuries

 

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