Eight-angle pose

Also known as: 8 angle.

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Technique

1. Start in Boat pose, balancing on your sit bones with your feet lifted and your core engaged.
2. Bend your right knee, thread your right arm under your right leg and work the knee as high onto your right upper arm as possible.
3. Plant both palms flat on the floor either side of your hips, fingers spread and pointing forward.
4. Lift your left leg and cross your left ankle tightly over your right to lock your legs together.
5. Press through your hands, protract your shoulders and lift your hips and legs off the floor, bending your elbows to 90 degrees and leaning your chest forward.
6. Extend both legs out to the right, squeezing your upper arm between your thighs; hold, then reverse back to center and switch sides.

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Form tips

• Squeeze your thighs firmly around your upper arm; that grip is what holds you up.
• Lean your chest forward as your elbows bend to counterbalance your legs.

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Muscles

Individual muscles

• Lower trapezius
• Serratus anterior
• Anterior deltoid
• Middle deltoid
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)

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Equipment

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Appears in

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Regressions

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