Eight-Angle Pose

Instructions

1. 1Begin seated with your legs extended, then bend your right knee and draw your right thigh across your torso so your right arm threads under the knee.
2. 2Plant both hands firmly on the mat beside your hips, fingers spread wide for a stable base.
3. 3Squeeze your right knee onto your right upper arm and hook your left ankle over your right ankle.
4. 4On an exhale, lean forward, bend your elbows back like a Chaturanga, and extend both legs out to the right parallel to the floor.
5. 5Keep your gaze forward, your core engaged, and your elbows hugged toward your midline.
6. 6Hold for 3-5 breaths, then slowly lower the legs and switch sides.

Contraindications & precautions

• ⚠Wrist injuries or carpal tunnel syndrome — the full body weight loads the wrists; avoid or use fist support.
• ⚠Shoulder impingement or rotator cuff tears — deep shoulder flexion under load can aggravate the joint; skip until cleared.
• ⚠Hamstring or hip flexor strains — the extreme rotation and leverage through the hip can worsen a tear; rest and recover first.