Eight Angle Pose
Challenge your strength & flexibility! Master the Eight Angle Pose in these easy-to-follow steps. Core & balance required!
The Eight Angle Pose mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Eight Angle Pose Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Lats (latissimus dorsi); Obliques
Eight Angle Pose Variations and Alternatives
How to do the Eight Angle Pose
Start in a seated position with your legs extended forward.
Bend your right knee and place the sole of your right foot on the floor, just outside your right hand. Your right knee should point straight up to the ceiling.
Bring your left arm to the inside of your right thigh, planting the left hand on the floor beside your right foot.
Hook your right leg over your right shoulder or upper arm. Engage your core and squeeze your thigh against your arm.
Plant your right hand on the floor alongside your left with fingers spread wide for a stable base.
Bend both elbows slightly as if you were getting into a Chaturanga or low push-up position, shifting your weight onto your hands.
Lift your hips off the ground, engage your core muscles, and begin to raise your left leg off the floor.
Once you feel balanced, slowly extend your left leg and then your right leg to the side, parallel to the floor.
Keep your gaze forward and maintain even, steady breaths. With your arms and core engaged, balance in the pose as long as is comfortable.
Carefully release the pose by bending the elbows, lowering your hips and legs back to the floor, and returning to the seated position. Repeat on the opposite side.
Note: This is an advanced yoga pose that requires significant core strength, balance, and flexibility. It is important to warm up sufficiently and potentially use a spotter or practice near a wall when attempting this pose for the first time. Ensure to practice both sides to maintain balance in your yoga practice.
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Eight Angle Pose FAQs
What muscles does the Eight Angle Pose work?
The Eight Angle Pose mainly works the core, with help from the back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Eight Angle Pose?
None. The Eight Angle Pose is a bodyweight exercise, so you can do it anywhere.
What are some Eight Angle Pose variations and alternatives?
Similar exercises include the Ardha Matsyendrasana Pose, Bird of Paradise Pose Svarga Dvijasana, Boat Pose and Seated Meditation Pose.
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