Eight-Angle Pose

How to

1. Begin seated in Dandasana (Staff Pose) with legs extended forward and spine tall.
2. Bend your right knee and place the sole of your right foot on the floor near your right hip.
3. Thread your right arm under your right knee and position your right shoulder behind your knee, placing your right palm on the floor beside your hip.
4. Cross your left ankle over your right ankle, squeezing your inner thighs together to engage the core.
5. Press both palms firmly into the ground, fingers spread wide, and lift your hips off the floor, keeping your elbows slightly bent.
6. Engage your core strongly, extend your legs out to the right, and maintain a firm grip with your thighs to stabilize.
7. Gaze forward or slightly upward, maintaining steady, deep breaths throughout the pose.
8. To release, slowly lower your hips back to the mat, uncross your ankles, and return to Dandasana.

Benefits

• Strengthens the arms, shoulders, and wrists through weight-bearing.
• Enhances core stability and engagement, improving overall balance.
• Increases flexibility in the hamstrings and hips through the extended leg posture.
• Encourages focus and concentration, promoting mental clarity and mindfulness.
• Builds confidence and reduces stress by overcoming the challenge of an advanced pose.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher