 (ahsh-tah-vah-krahs-anna)
asta = eight
vakra = bent, curved
Step by Step
Stand in Tadasana (Mountain Pose), with your feet
separated a bit wider than usual. Exhale, bend forward
to Uttanasana (Standing Forward Bend), press your
hands to the floor outside your feet. Then with your
knees slightly bent, 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 the right knee,
until the knee is high up on the back of your right
shoulder.
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 the 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.
With the right leg supported on the shoulder, exhale
and bend your elbows. Lean your torso forward and
lower it toward parallel to the floor; at the same
time, straighten your knees and extend your legs out
to the right, parallel to the floor (and perpendicular
to your torso). Squeeze your upper right arm between
your thighs. Use that pressure to help twist your
torso to the left. Keep your elbows in close to the
torso. Look at the floor.
Hold for 30 seconds to a minute. Then straighten
your arms slowly, lift your torso back to upright,
bend your knees, unhook your ankles, and return your
feet to the floor. Stand back and rest in Uttanasana
for a few breaths. Then repeat the pose for the same
length of time to the left.
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