Astavakrasana – Eight-twists Pose In Yoga

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Astavakrasana - Eight-twists Pose In Yoga, How to do Astavakrasana - Eight-twists Pose In Yoga, Benefits of Astavakrasana - Eight-twists Pose In Yoga, Precautions, & a note for yoga practitioners

Astavakrasana (eight-twists pose) is a part of the Advance group of asanas mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that are designed to further improve the health of a person who is already very healthy.

How to do Astavakrasana – Eight-twists Pose In Yoga

  • Stand with the feet about half a metre apart. Bend the knees.
  • Place the right palm on the floor between the feet and the left palm a little in front of the left foot. 
  • Place the right leg above the right arm, resting the thigh on the back of the upper right arm, just above the elbow. Bring the left foot forward between the arms so that it lies close to the right foot.
  • Lift both legs from the floor and interlock them by placing the left foot on the right ankle.
  • Stretch both legs to the right side.
  • Be sure that the right arm is between the thighs.
  • The right elbow should be slightly bent below the thighs.
  • The left upper arm should be straight.
  • Balance on the arms.
  • Bend the elbows, lower the trunk and head until they are parallel to the floor.
  • This is the final position.
  • Hold the position for as long as is comfortable. Straighten the arms and raise the trunk. Release the legs and lower them to the floor.
  • Return to the starting position.
  • Repeat on the opposite side.

Breathing pattern while doing Astavakrasana – Eight-twists Pose In Yoga

  • Exhale while lifting the legs off the floor and lowering the head and trunk into the final position. 
  • Breathe normally in the final position.
  • Inhale while stretching the legs sideways and while raising the trunk to come out of the final position.


  • Follow this asana with either shavasana or advasana. 

Precautions while doing Astavakrasana – Eight-twists Pose In Yoga

  • This pose should not be attempted until the arms and shoulders have become very strong. 
  • People with heart ailments, high blood pressure, back conditions or problems in the hips should not practise this asana. 

Benefits of doing Astavakrasana – Eight-twists Pose In Yoga

  • This asana develops nervous control throughout the body and mind. It reverses the flow of apana, directing the energy towards manipura chakra, helping to maintain brahmacharya, ‘celibacy’. 
  • It strengthens the wrists, the arm and leg muscles, and the muscles of the abdomen.

Advanced Yoga Poses Series

Advanced yoga poses take your yoga practice to the next level. If you’ve perfected beginner, and intermediate yoga poses, you can explore advanced yoga poses. The advanced poses should not be attempted unless the body is very flexible. Astavakrasana – Eight-twists Pose In Yoga is one of the yoga poses classified as advanced yoga poses.

Advanced Yoga Poses and perfecting them can make you an expert in Yoga asanas. Before attempting advanced yoga poses, it’s important to perfect yoga poses and sequences including Sun SalutationPawanmuktasana SeriesPadmasana group of asanasforward bending yoga posesspinal twisting yoga posespostures for meditationinverted yoga poses, and balancing yoga poses.

Be mindful of all the precautions to take while doing these poses to avoid injury. It’s advised to learn these in presence of a trained instructor to make sure you do these properly.

List of Advanced Yoga Poses

  1. Poorna Bhujangasana – Full Cobra Pose In Yoga
  2. Koormasana – Tortoise Pose In Yoga
  3. Poorna Shalabhasana – Full Locust Pose In Yoga
  4. Poorna Dhanurasana – Full Bow Pose In Yoga
  5. Dhanurakarshanasana – Archer’s Pose In Yoga
  6. Prishthasana – Back Pose In Yoga
  7. Parighasana – Beam or Cross-bar pose In Yoga
  8. Chakrasana – Wheel Pose In Yoga
  9. Hanumanasana – Hanuman’s Pose In Yoga
  10. Brahmacharyasana – Celibate’s Pose In Yoga
  11. Grivasana – Neck Pose In Yoga
  12. Sirshapada Bhumi Sparshasana – Head And Foot Touching The Ground Pose In Yoga
  13. Poorna Matsyendrasana – Full Spinal Twist Pose In Yoga
  14. Mayurasana – Peacock Pose In Yoga
  15. Padma Mayurasana – Lotus Or Bound Peacock Pose In Yoga
  16. Moolabandhasana – Perineal Contraction Pose In Yoga
  17. Gorakshasana – Yogi Gorakhnath’s Pose In Yoga
  18. Astavakrasana – Eight-twists Pose In Yoga
  19. Vrischikasana – Scorpion Pose In Yoga
  20. Eka Pada Sirasana – One Foot To Head Pose In Yoga
  21. Utthan Eka Pada Sirasana – Standing Foot To Head Pose In Yoga
  22. Dwi Pada Sirasana – Two Feet To Head Pose In Yoga
  23. Dwi Pada Kandharasana – Two-Legged Shoulder Pose In Yoga
  24. Padma Parvatasana – Lotus Mountain Pose In Yoga
  25. Kashyapasana – Sage Kashyapa’s Pose In Yoga
  26. Vishwamitrasana – Sage Vishwamitra’s Pose In Yoga


We hope you found this article on Astavakrasana – Eight-twists Pose In Yoga useful. It covers how to do Astavakrasana – Eight-twists Pose In Yoga, the benefits of the pose, precautions while doing the yoga pose, and important notes for practitioners. You can check out other advanced yoga poses from the list mentioned above.

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The following articles are recommended for you. Apart from these, do read The Basics of Yoga, and eight limbs of yoga.

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