Eight-Angle Pose anatomy
Eight-Angle Pose · Astavakrasana · Tư thế tám góc
Eight-Angle Pose mainly works triceps brachii, brachialis, pectoralis major, deltoid; it stretches external oblique (left), internal oblique (right), hamstrings; rotator cuff stabilize.
Opening the 3D model…
Sit with the legs extended, bend the right knee and thread the right arm inside it so the right thigh sits high on the upper arm. Place both hands on the floor beside the right hip, lift up, hook the left ankle over the right ankle, then bend the elbows, lower the chest forward parallel to the floor and extend both legs to the right. In the full pose the right thigh sits high on the arm, near the shoulder; in the 3D model, with both legs straight, it rests on the lower part of the upper arm just above the elbow, as in Side Crow. Both thighs squeeze the right arm; the triceps, chest, obliques and adductors work hard. This is an advanced pose that requires arm strength and core control.
Muscles in this pose
Working (contracting): Triceps brachii, Brachialis, Pectoralis major, Deltoid, Serratus anterior, Wrist flexors, External oblique (right), Internal oblique (left), Adductors, Iliopsoas, Quadriceps, Rectus abdominis, Transversus abdominis
Stretching: External oblique (left), Internal oblique (right), Hamstrings
Stabilizing: Rotator cuff
Why these muscles work or stretch
- Triceps brachii · Working (contracting): Holds the bent elbows under body weight
- Brachialis · Working (contracting): Holds the elbows bent as the shelf for the thigh
- Pectoralis major · Working (contracting): Supports the torso and keeps the elbows close to the body
- Deltoid · Working (contracting): Mainly the front (anterior) fibers
- Serratus anterior · Working (contracting): Pushes the floor away, keeping the shoulder blades against the ribs
- Wrist flexors · Working (contracting): The wrist is bent back and stretched, but in an arm balance this group actively presses the fingertips to keep balance
- External oblique · Working (contracting): The right external and left internal obliques hold the twist with both legs carried to the right
- Adductors · Working (contracting): Both thighs squeeze the right arm
- Iliopsoas · Working (contracting): Flexes the hips and holds the legs off the floor
- Quadriceps · Working (contracting): Straightens both knees
- Hamstrings · Stretching: Gently stretched by hip flexion with straight knees
Practice cues
- Place the right thigh as high on the right arm as you can, toward the shoulder
- Hook the ankles firmly and squeeze both thighs into the right arm
- Bend the elbows straight back, hugging the sides as in a narrow push-up
- Keep the chest parallel to the floor; don't let the shoulders drop below the elbows
Benefits
- May help build strength in the arms, wrists and shoulders
- Strengthens the abdominals, especially the obliques
- Strengthens the adductors
- Trains coordination and balance
Cautions / contraindications
- Avoid with a wrist, elbow or shoulder injury
- Use caution with low back or hip pain
- Avoid during pregnancy
- Advanced pose: learn with a teacher
Easier variations
- Place the hands on blocks and keep the elbows straight, lifting only the hips
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Side Crow Pose Parsva Bakasana
- Sage Koundinya Pose I Eka Pada Koundinyasana I
- Sage Koundinya Pose II Eka Pada Koundinyasana II
- One-Legged Crow Pose Eka Pada Bakasana
- Crow Pose Bakasana
- Shoulder-Pressing Pose Bhujapidasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)