Sit in Dhandasa then bend your right leg. Slip your right arm to the inside and then behind your right leg, and finally press the hand on the floor just outside your right foot. Work your right arm across the back of your right knee, until you knee is high up on the back of you right shoulder.
2. Brace your shoulder against the knee and slide your left foot to the right. Cross the left ankle in front of the right and hook your ankles. Lean slightly to the left, taking more weight on your left arm, and begin to lift your feet a few inches off the floor.
3. With the right leg supported on the shoulder, exhale and bend your elbows. Lean your torso forward and lower it parallel towards the floor, at the same time straighten your knees and extend your legs out to the right parallel to the floor. Squeeze your upper right arm between your thighs. Keep your elbows in close to the torso. Look at the floor.
4. Hold for 5 breaths. Then straighten your arms slowly, lift your torso back to upright, bend your knees, unhook your ankles and return your feet to the floor.
Contraindications • Avoid this pose if you have any wrist, elbow or shoulder injuries Benefits • Strengthens the wrists and arms and the abdominal muscles
Note : To perform this pose successfully, you will need strength and flexibility in the legs and hips. To develop these factors, you should practice more forward bends and standing poses. You should also strengthen the lower back and abdomen, which are also requirements for performing this pose successfully. Once you develop these areas, you will be ready to perform this posture. A good Beginner’s tip For Eight-Angle Pose is to keep a bolster below your legs while you hold onto the pose, if you are not able to keep your legs in the elevated position.