PA-0220

Eight-Angle Pose

Astavakrasana

AdvancedCore FoundationsCore & Stability

At a glance

An advanced arm balance combining a twist with both legs wrapped around one arm, extending out to the side. It builds on the twisting and arm-balance foundations of Side Crow, adding a significant hip and core demand on top.

“Hook the leg high onto the arm before you cross the ankles.”

Essence

The leg needs to hook high on the arm, close to the shoulder, the same principle that governs Shoulder-Pressing Pose and Firefly. Without that high hook, the leverage this pose depends on for the sideways extension simply isn't available, regardless of arm strength.

Intention

To balance in a twisted arm balance, both legs wrapped around one arm, extending sideways.

What this pose develops

Physical

  • •Significant core and oblique strength under a twisted balance
  • •Arm and shoulder strength supporting the whole body's weight to one side
  • •Hip flexibility wrapping the legs around the arm

Mental

  • •Trust in an asymmetrical, twisted balance
  • •Patience with a pose built from several combined demands

Teaching concepts

  • •Cueing the high leg hook as the priority, consistent with the other arm balances in this family
  • •Building explicitly from Side Crow as the established prerequisite

How to practise

  1. 1From a seated twist, or from Side Crow, hook one leg high over the same-side upper arm, close to the shoulder.
  2. 2Cross the ankles, securing the leg wrap.
  3. 3Plant both hands on the floor, and begin shifting weight into them.
  4. 4Extend the body out to the side, straightening the legs as the balance allows.
  5. 5Hold, breathing steadily, then release with control.

Alignment exploration

Instead of searching for the “correct” position, notice:

  • •The leg hooks high on the arm, close to the shoulder, not low near the elbow.
  • •Ankles cross securely to maintain the wrap.
  • •The body extends to the side, core engaged to control the twist and balance together.

Breath

Steady breath, though the twisted, compressed nature of this pose often makes that really challenging.

Teacher’s eye

The leg hook placement is the first thing to confirm, the same principle as Shoulder-Pressing Pose and Firefly. A low hook near the elbow, rather than high near the shoulder, is the most common reason this pose feels unstable.

Student practice

Reflect after practising:

  • •The high leg hook matters more than how quickly you try to extend to the side. Establish that placement first.
  • •This pose builds directly on Side Crow. If that one isn't stable yet, this combination will be considerably harder to find.

Common movement strategies

Rather than mistakes, you may notice:

  • •Build full stability in Side Crow before attempting this pose, since the twisting arm-balance foundation it depends on is established there.

Modifications

  • •Practicing the leg hook and ankle cross without lifting into the balance, to build comfort with that specific position first.
  • •Blocks under the hands for more space.

Props

Yoga blocks

Completion check

  • ✓Release the leg wrap and return to a seated position with control.

Related poses

Prerequisites

Side CrowMarichyasana C

Complements

Shoulder-Pressing Pose

Counterposes

Child's Pose

Alternatives

Leg hook practiced without lifting

Progressions

Full extension to the side

Regressions

Side Crow

Related movement concepts

High leg hook as the consistent stability mechanism across this pose familyCombined twist and arm-balance demandBuilding explicitly from an established prerequisite pose

Search tags

corearm-balanceadvancedtwist

More core & stability poses

See all →
◢Boat Pose◣Half Boat⋈Dead Bug⇔Bird Dog◺Side Plank⌢Hollow Hold─Plank◢Boat (Ashtanga)⋈Shoulder-Pressing Pose⇑Rooster Pose

This pose is one piece. Sequence/OS is the whole class.

Sequence Eight-Angle Pose into a full arc, teach it hands-free with Play Mode, and build your week of classes in one Sunday sitting.

Try it free for 7 days

$30/month after trial. Cancel any time.