ASTAVAKRASANA

Description

ASTAVAKRASANA Asana group: arm balances Translation of the name from Sanskrit: • Astavakra — a sage born bent in eight parts of the body because of his father's curse. 1. Setup Starting position: Dandasana. Place the right leg over the right shoulder and the left foot on the right one, elbows slightly bent. Palms at shoulder width (or wider), fingers spread wide and pointing forward. On an inhale lift the pelvis off the floor; on an exhale simultaneously move the legs to the right and bend the elbows, lowering the torso parallel to the floor. Try to straighten the legs (squeeze the shoulder with the knees), stretch the chest along the floor (reach forward with the chin), shoulders level. 2. Simplified and advanced variations Simplified variations: • do not move the legs to the side; • lift the pelvis off the floor and lower the bottom foot to the floor. Advanced variations: • transition into Eka Pada Koundinyasana 1 and back; • on one elbow. 3. Safety • The wrists can be injured. Use the simplifications or hold the pose for a short time. • Compensate the wrists after coming out of the pose.