Strength Training · Calisthenics · Yoga
Eight-Angle Pose
Eight-Angle Pose is a yoga arm balance with crossed legs extended to one side. It challenges your arm strength, core control, and balance while your thighs grip one upper arm.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- No rest timer
How to do it
- Sit with your right knee bent over your right shoulder, placing your thigh high on your upper arm.
- Plant your palms shoulder-width apart beside your hips, with fingers pointing forward.
- Cross your left ankle over your right ankle.
- Press through your palms to lift your hips and feet off the mat.
- Extend your legs to the right, with your right upper arm between your thighs.
- Bend your elbows toward a right angle as your torso leans forward toward parallel with the floor.
- Hold the balance with your thighs squeezing your upper arm.
- Lower your hips and feet to the mat with control.
Form cues
- Spread your fingers wide.
- Look slightly ahead of your hands.
- Keep your chest broad.
- Breathe steadily throughout the hold.
Common mistakes
- Elbows flaring outwardKeep your elbows tracking back toward your ribs.
- Forcing straight legsKeep your knees partly bent until you can extend them without losing balance.
- Thigh slipping down the armReset with your thigh closer to your shoulder before attempting another lift.
Safety
Losing balance can cause a forward fall onto your face. Fatigue or a collapsing arm position can overload your wrists, elbows, or shoulders.
- Practice on a nonslip mat with clear space around you.
- Prepare your wrists with gentle weight shifts before attempting the full balance.
- Use a stable block beneath your pelvis for supported practice before lifting fully.
- End the hold while you still have enough strength to lower slowly.
Choose a supported version or consult a physiotherapist first if you have wrist, elbow, shoulder, or hip pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Block (optional)
- Yoga Mat
Sets and reps
- Sets
- 2–3
- Target
- 5–15 seconds per side
- Rest
- No rest timer
Repeat on the opposite side by reversing the leg and arm positions.