Category

Arm balances

Level

advanced

Hold

1–5 breaths per side

Type

Asana

Breath

Exhale as you lean and lower into the balance; steady breath while you hold.

Eight-Angle Pose

Astavakrasana — "eight-bends posture, named for the sage Astavakra"

An asymmetric arm balance: legs scissored around one arm, hips swung out to the side, elbows bent like Chaturanga. It looks impossibly tangled, but it breaks down into steps — one leg over the shoulder, ankles hooked, lean and lift.

Step by step

1. 1Sit with your legs forward and hug your right knee toward your chest.
2. 2Work your right leg high over your right shoulder, so the knee hooks behind it like a backpack strap.
3. 3Place both palms flat beside your hips, shoulder-width apart, fingers spread.
4. 4Cross your left ankle over your right and squeeze your ankles together.
5. 5Press into your hands, lift your hips, and swing both legs out to the right side.
6. 6Bend your elbows straight back as in Chaturanga and lean your chest forward until your body hovers parallel to the floor.
7. 7Squeeze your upper right arm between your thighs, look forward, and breathe.
8. 8To exit, straighten your arms, unhook your ankles, and lower with control; repeat on the left.