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An extreme twist, Astavakrasana or 8 angle posture, is a position that needs not only the strength, but the balance to hold the upper part of the body forwards, with the arms bent to support the body.
benefits of Astavakrasana.
The benefits of using Astavakrasana, or Eight-Angle Pose, as a physical practice are incredible and they lead to physical and mental well-being. We should discuss these benefits:
1. Strengthens the core.
Astavakrasana needs a sturdy core to support it. Repeatedly performing this pose is also beneficial in building and training the abdominal muscles, such as obliques, rectus abdominis and transverse abdominis.
2. Tones the arms and wrists.
When you load the weight of your body on your arms and wrists in Astavakrasana it assists in developing strength and stamina of this area. This would be especially helpful to individuals that perform tasks involving arm and wrist strength like yoga, gymnastics or even in their day-to-day lives such as heavy weight lifting.
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3. Enhances flexibility.
Astavakrasana requires a considerable level of flexibility in the shoulders, the hamstrings and the hips. This pose can be practiced consistently, slowly extending the range of movement in these parts, which will result into better flexibility.
4. Enhances Coordination and balance.
Astavakrasana is a challenge to balance and improve balance and coordination by balancing on the hands and twisting the body. It may positively affect other physical activities and sport, as well as everyday tasks that involve stability and coordination.
5. Boosts self-confidence.
Learning Astavakrasana needs patience, perseverance and dedication. When you advance in your practice, and manage to maintain this difficult posture, it can greatly enhance your self-confidence and self-esteem. This confidence is not limited to your yoga mat and you can apply it in many other areas of your life.
6. Motivates the digestive system.
The rotatory movement of the Astavakrasana massage the stomach, liver and the intestines in the abdomen. This can help in digestion, reduce bloating and facilitate the smooth removal of waste materials in the body.
7. Soothes the mind and reduces stress.
As with the majority of yoga postures, Astavakrasana inspires thoughtful breathing. This mindful breathing coupled with the concentration needed to ensure the balance is achieved will work to calm the mind, alleviate stress and bring a state of mental clarity and rest.
8. Develops mental resilience.
Astavakrasana is physically and mentally demanding of the practitioner. Enduring the challenges and becoming able to balance and stay stable in the midst of the twists and turns can build mental resilience and the capacity to confront challenges with a composed and calm mind.
| 💡 Dicas FreakToFit.com By adopting Astavakrasana in your yoga posture, you will gain many advantages to your well being both physically and mentally. Nevertheless, it needs to be practiced with a good deal of care and performed under the supervision of a qualified yoga instructor, particularly in the event that you are new to this pose, or have any injuries and conditions that might be related to the pose. |
Astavakrasana step by step.
- We begin with the handstand, more intensively, than with Dandasana. Then raise your left leg, and bend the knee to your left armpit.
- Bend your knee toward your arm, press against the middle and hold.
- Cross the right foot by bringing it between the arms over to the left.
- Imagine your body is a group of muscles, which are a team, and thus a perfectly organized block.
- Use bandhas, support your hips and lean forward with your body without losing balance.
Cautions When Performing Astavakrasana.
- To prevent any injuries, warm up your body before you can attempt Astavakrasana.
- Make sure that you are strong enough in your core and upper body to be able to support your own weight in this posture.
- Exercise on no-slip floor or yoga mat to avoid any falls and slips.
- Avoid forcing the body into the position, just listen to the body and stop at the point of comfort.
- Use your core muscles to stabilize your body in the pose, and support your lower back.
- Remain steady and relaxed in the pose as you breathe in order to keep yourself balanced and focused.
- You should not practice Astavakrasana when you are injured in the wrist, elbow, or shoulder.
- As a beginner, it is better to train under the supervision of a skilled yoga instructor to learn the correct position and technique.
My Personal Experience.
The first time I tried Astavakrasana I thought that I could hardly balance myself with my arms alone. My wrists were shaky and I was continually losing my footing. However, the stability I required took time as I practiced core-strengthening exercises such as Plank and Side Crow. When I managed to stay in the poses even a few seconds the first time, it made me feel good about myself and powerful. Astavakrasana also taught me to be patient and focused, which have served me in the mat and outside of it, as not only are my arms and core now stronger, but also more slender.
Entrevista pessoal.
Interviewee: Ananya Rao – 500 hour RYT, Ashtanga yoga teacher and arm-balance expert.
Q: What was your initiation to Astavakrasana and what attracted you to it?
UM: Astavakrasana (Eight-Angle Pose) is a pose that I encountered during an Ashtanga workshop. What struck me was its playful power with its accuracy of focus – you must have strength, openness and a free mind all at the same time. The initial attempt was successful and I felt like I had learned a new language in my body.
Q: What is your step-by-step approach to students who learn it?
UM: warm up the wrists, shoulders, hips and hamstrings. Develop the foundations of core strength using leg-raises and L-sit holds; develop Crow and Side-Crow (Parsvakonasana lifts) as variations. Hooking one leg over the same side upper arm, when trying to jump: press hands, use obliques, swing other leg across and then straighten out both legs and turn hips. Look and breathe deeply.
Q: Typical errors and rapid corrections?
UM: Error – chest collapse or rounding of the back: rectified by a vigorous long spine, and active scapular protraction. Error – using simply arm strength: right using transverse abdominis/obliques. Mistake: rushing the swing: make the entry slower, and practice with blocks.
Q: Your best tip of all?
UM: Micro-repetitions (5-10 minutes, 3-4 times a week) of breath + alignment and not forcing the final position. Regularity is better than vehemence.
Perguntas frequentes.
Not directly. It’s an advanced arm-balance. Newcomers are advised to gain power on basic postures such as Plank, Crow and Side Crow before trying Astavakrasana under supervision.
It strengthens the core and oblique, increases flexibility of the hips, develops strength in the arms and shoulders, and improves balance and concentration. It also contributes to cultivation of patience and awareness of breath.
No, it should not be used with acute injury of the wrist, shoulder or even lower back. Adjust with preparation poses or work with props such as yoga blocks and see a physiotherapist or yoga teacher before taking a practice.
Resumindo.
Eight-Angle Pose or Astavakrasana is a difficult but very rewarding yoga asana that involves strength, balance, and flexibility. This will not only help in strengthening the core, arms and wrists, but concentration and concentration becomes more focused. Through the regular practice and correct positioning, one can over time progressively deepen their practice and enjoy the many physical and mental gains of Astavakrasana. Nevertheless, we need to pay attention to the body, be mindful of its restrictions, and not to impose the pose. It is advisable just like any yoga pose to do it under the supervision of a trained yoga master to make sure that you have the right posture but also to avoid injuries. Using Astavakrasana as part of normal yoga practice can improve physical fitness, promote mindfulness, and convey a sense of accomplishment as one advances in their practice.
