Trying out challenging yoga poses can make you feel emotionally strong and confident. Astavakrasana or the four-limed pose is a challenging arm balance that strengthens the wrists, arms and shoulders, says yoga expert Pragya Bhatt. It also helps strengthen your core and your inner thighs while improving your sense of balance. Also, try these yoga poses for better balance and co-ordination.
While astavakrasana looks like a very tricky move, we broke it down for you step by step.
Sit by keeping your legs outstretched. Press your palms on the floor, flex your feet such that your toes are drawn towards your body and your heels move forward.
Now bend your right knee such that it points towards the ceiling and keep your left leg extended. Your right heel should draw towards your right sit bone.
Now hold onto your right shin with your right hand and use your left hand to lift your right foot off the ground.
Keep your right foot lifted with your left hand and bring your right arm towards the inside of your right thigh. Your inner right thigh and your outer right arm should be in contact.
While you hold your right foot with your left hand, try to wiggle your upper right arm underneath your right thigh.
Now squeeze your right calf and thigh around your upper right arm. Squeeze it so much such that you can release your left arm from your right foot. While you press both the palms on the floor, keep your chest lifted. Keep squeezing your right leg around your upper right arm.
Now while you draw your heels towards your groin, lift your feet off the ground and cross your left ankle over your right. Flex your feet to lock the ankles.
As you inhale, press your palms on the ground, and slowly straighten your arms while you lift your seat off the floor.
As you maintain your ankle lock, slowly begin to straighten your legs so that they point towards the right.
Now slowly bend your arms like you are in chaturanga with your elbows pointing towards your hips. Gaze forward and keep your head lifted.
To release, straighten your arms, bring your heels back towards your seat and unlock your ankles.
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