Eight angle pose (Astavakrasana in Sanskrit) is an intermediate to advanced level arm balance pose. Mastering this asana requires balance and strength in the arms, wrists and abdomen. Using this pose will strengthen the arms and abdominal muscles.
To move into eight angle pose, begin by standing on your mat in mountain pose. From mountain pose, separate your feet a bit. Inhale and on the exhalation breath, begin to fold into standing forward fold. Place your hands to the outside of each foot and press the hands firmly down into the mat.
From standing forward fold, bend the knees slightly and move the right arm between the legs and move the arm behind the right leg. Take the right hand and press it into the mat on the outside of the right foot. The arm should be just behind the right knee.
From this pose, you will need to find your balance and begin to cross the ankles with the left ankle in front. Hook the ankles and feet to hold them together and take the weight to the left, using the left arm for balance. The goal is to lift both feet a few inches off the floor, balancing on the two arms.
In the full pose, the legs are extended to the right side, the elbows are bent and the knees and torso are straight. Hold the pose for at least thirty seconds and then unwind out of the pose. Return to mountain pose for a few breaths and then repeat the entire sequence with the left side of the body.
If you have injuries or conditions affecting the wrists or elbows, you may want to avoid this pose. Speak with your doctor, yoga therapist or instructor for specific advice about the poses to avoid and which will most benefit your specific condition.