JAI ON EARTH Discovering Our Planet

(Astavakrasana)

At first, Eight-Angle Pose may appear scary. Gradually, with consistent practice, you will be able to do the entire position.

With your hands on the floor at your sides and both legs out in front of you, take a seat.

Bend your left leg so that the knee is out to the side and the foot is pointing toward your groin, and bend your right knee so that the foot is flat on the ground.

Place your right foot in the left elbow crease and raise your shin and foot parallel to the floor. Cradle your leg by opening your right knee to the side and bringing it to the inner of your right elbow. Here, you may open the hip by taking a few breaths.

Changes

Easier: Bend one leg and place it on the floor in front of you rather than supporting your full weight on your arms after rotating to the side. With your opposing hand, extend the other leg and grab the foot.

Avert your eyes from your raised leg and maintain your grip. We refer to this as Compass Pose.

Bring your right knee over your right shoulder by bending forward slightly and placing your right hand beneath your right shin or calf. As much as possible, try to raise the leg onto your shoulder.

Press both hands flat on the floor while keeping your right knee bent over your right shoulder. Next, cross your left ankle over your right ankle and raise your left leg off the ground.

As in Chaturanga pose, raise your hips and bend your elbows to tilt your torso forward parallel to the floor. As you extend your legs to the right, keep your ankles crossed. Hold for one to five breaths. Continue on the opposite side.

Level

• Sophisticated

Time

1–5 breaths

Advantages

strengthens the wrists and arms
stretches the shoulders, hips, and hamstrings.
Abdominal tones Be cautious

Elbow problems
Shoulder problems
Wrist problems