Sanskrit: Astavakrasana
AHSH-tak-vah-KRAHS-anah
Benefits
Strengthens the inner thighs, triceps, and pectorals
Tones and stimulates the abdominals organs
Strengthens the spinal rotators
Strengthens the forearm, wrist, and hand musculature
Improves balance
Standard Cues
Start in a seated position. Bend your left knee and ground your palms down into your mat with slightly bent elbows. Draw your right knee over your right shoulder as high as possible.
Cross your left ankle over the right and press the feet together to bind.
Inhale, ground your palms, and bend your elbows—making sure they don’t splay out to the side.
On an exhale, begin to draw your body forward and lift your hips, feeling the weight transfer into your hands. Allow your elbows to bend deeper to bring the chest parallel to the floor.
Squeeze your thighs together to hug the upper arm, and press through your heels to extend the legs.
To exit the posture, exhale and slowly draw your body back to a sitting position. Gently release your legs. Repeat on the opposite side.
Short Cues and options
Keep the upper and lower spine lifted through the crown and firm your abdominals.
Squeeze the thighs together and press through the feet to extend the legs. Keep the palms active.
Be careful not to overstretch the shoulder joint by letting your chest sink through the arms.
Be cautious of your low spine and release if you feel any strain or tension while rotating or lifting.
Precautionary Warnings
Avoid if you write or should injuries.