12 October 2011

Astavakrasana Yoga Pose

Astavakrasana Eight-Angle Pose

Yoga Anatomy by Leslie Kaminoff

A challenging pose, great for the inner thighs, triceps and abdominal muscles

Our Virtual Yoga Classroom 

Start by sitting comfortably on your mat, pads of your feet planted
 on the ground. Using your arms, lift your left left leg up and over your
 shoulder, as if you were putting on a backpack and your leg is a strap

With your leg still over your shoulder/upper arm, allow your left arm to come down, 
rooting the left hand into the mat. The right arm also plants into the mat for support

Before pressing up, cross the right foot/ankle over top of the left foot/ankle. Using
your balance and upper strength, slowly press up on your arms, lifting your sit bones

By engaging the inner thigh muscles while using the left triceps in 
your arm as their support, gently rotate the legs out to the side

Once steady, engage your core muscles as your slowly 
lean forward and down, as if assuming a push-up position

I used a 10 second self-timer to take these photos so bear with me. Ideally, you want
to try to lower the right shoulder blade from popping up, keeping the shoulders level


Chris said... [reply]

If there is a score in Yoga, they should give a 10 for that. I just do the basic Yoga poses for now, hope to do more.

Anonymous said... [reply]

oh my goodness!!!!!!!!!
this is exactly the yoga pose with which today's "kitchen yoga" segment concludes! it's scheduled to publish at 1:09pm! (while i'm driving back to pittsburgh from new york).
you must check back to my blog later for it!
i love reading the anatomical background to this. i often times just focus on the flow rather than the biology. thanks for a great post! you're a beautiful yogi!

lindsay said... [reply]

i've always wanted to learn how to do that! impressive Kelsey!

Lauren said... [reply]

How cool!! I need to practise YOga more :)

Missy said... [reply]

I like this post...you gonna do more?

Haley @ Health Freak College Girl said... [reply]

this takes total skill!

Marina said... [reply]

Oh wow. I can't even do a crow :))
This looks so incredible, I admire your flexibility and strength :)

Jen @ Light Enough to Travel said... [reply]

Niiiice. This looks like a really great book!

Kristi @ Sweetly Fit said... [reply]

wow you are awesome! I really want to improve with my yoga. It is such a good stress relief!

Sarena Shasteen - The Non-Dairy Queen said... [reply]

Dang that's impressive! That sound would be me hitting the floor while trying it!

Living, Learning, Eating said... [reply]

Wow, that's amazing - I can *no way* do that!

elk said... [reply]

I liked this post too, it's so useful to see the photos with a written description. I'd love it if you threw in the odd post like this every now and then :). (and now I want a yoga anatomy book...)

Jessica said... [reply]


I can't even do bird pose.

That's incredible - you're amazing, and I can't even begin to think how anyone has the strength and flexibility to do that pose. But I'm nowhere near as long, lean and graceful as you!


Sarah@The Flying Onion said... [reply]


Thanks for the tips and explanation. I'm going to add this to my yoga wish list. ;)

Anonymous said... [reply]

Damn girl!!!! You're so cool! I want to be able to do that :D In fact, I'm gonna go try this out right now

Anonymous said... [reply]

Wow! I have always admired the flexibility of people practicing yoga. I just tried this and I expected an epic fail but I actually managed to lift my butt off the floor without replacing it with my face :D .

Chelsea said... [reply]

Wow that looks so tough! You've got awesome strength girl!

Emily said... [reply]

you are amazing! that is an awesome pose!

Anonymous said... [reply]

Wow! That is beautiful. You're awesome. I can't wait to see more of these posts. (:

Anonymous said... [reply]

Wow! So impressive...that is awesome!

Alexa @ Simple Eats said... [reply]

Go you! I don't think I'll be able to get in that pose anytime soon.

Sara Grambusch said... [reply]

I'm so impressed I could just die.

Anonymous said... [reply]

You are like a human pretzel! I'm so impressed!!

Anonymous said... [reply]

L33t skillz! I'm getting into the Astavakrasana position right after Johnny Depp shows up on my doorstep and promises to do horrible sexy things to me. Alas.

Lindsey @ Cardio Pizza said... [reply]

Wow, great job!

Unknown said... [reply]

That is impressive! Congrats for making it look so easy!!

Jolene - EverydayFoodie said... [reply]

Wow girl! Your upper body strength is impressive!!

Kelsey said... [reply]

You go girl! When I saw the first image, I thought, "No way..."

Diana @ VeggieNextDoor said... [reply]

Very impressive, Kelsey! I have never been able to do this pose before - it's one of the toughest!

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