Astavakra
is the teacher of King Janaka. Asana means posture. Thus, the teacher
of King Janaka’s posture. Ashta also is the number 8, and Vakra is
crooked, so it means to be crooked in 8 places.
Description
This posture is similar to Crow / Crane Pose (Bakasana). It is a
balance pose where all weight is pressed into the two arms and hands.
The body is leaning forward, and the two legs are outstretched to one
side, wrapped around that side’s arm, with the feet interlaced at the
ankles.
Benefits
- Strengthens the arms and shoulders
- Builds stamina and endurance
- Stretches hamstrings
- Promotes body awareness, due to balancing
- Builds abdominal strength
Precautions
Balance or vertigo - Those with
extreme balance difficulties or vertigo should practice with support.
Low
blood pressure - Get up slowly after, especially if you go
quite forward when doing the posture.
Verbal Cues
- These instructions are to do the pose with the
legs stretched to the right.
- Bend over and place both hands on the floor as if
you were to do crow.
- Cross the left foot over the right, and then
extend both legs forward and sideways. NOTE: The left foot crosses over
the right one, so that the right leg supports the left one.
- Press the inside of the right thigh against the
right rib cage, and press the inner knee against the right deltoid
muscle to prevent the leg from sliding off the arm. As you do this,
perform Pada Bandha with both feet to stabilize the legs and pelvis
(spreading out toes to create as wide a toe span as possible).
- Hold for at least 6 steady breaths, longer if you
want to build more strength.
- Bend the legs again. Repeat on opposite side.
Adjustments
Physical adjustments are difficult to do in this
pose. However, you can ask the student to extend the legs more (rooting
through the soles of the feet), root through the hands more (putting
more pressure) to get more lift, and even though they are looking
forward – have them imagine the spine elongating. Also, you can have
them lean more forward to challenge themselves.
Modifications
This is not a beginner pose, and a yogini should be
able to Bakasana well and for a good period of time before even
attempting this pose. It is also helpful to have a really strong
forward bend. The instructor can help with a slight balancing / lift at
the sit bones area if required when first attempting the posture. A
student can also put a soft foam block in front of head to place
forehead on in case they lose their balance.
Kinematics
This is a forward bend and a balance. It would be appropriate to do a
backbend after.
Chakra Concentration Forward
bends tend to relate to the second chakra or the first chakra. In this
case, it appears that it would work the second chakra well, squeezing
that area during the posture, then releasing it. Even though the root
chakra is not touching the ground in this pose, I feel it will work the
base chakra is well, with its grounding and rooting needed to do the
balance. Also, with the lift of the chest, this will work on the heart
chakra. Lastly, due to the nature of the rooting, opening the heart,
and giving forward – this combination to me feels as though it would
open the third eyes as well.
Katherine Labonte has just recently moved from Fort
McMurray to Cochrane Alberta. Not only is Katherine an accomplished
yoga teacher but also a Colonic therapist. Katherine and Mugs will be
doing a retreat in Mexico in March 2009. Go to Mexico retreats for more
info. Would you like to submit an asana description for
the next enews? If so, send it in to info@soyayoga.com to share with
others!
