Here are 8 poses to help you get to Astavakrasana, or Eight Crooked Places Pose.

This is a sequence you can practice at home, or if you are a teacher, you can try it out on your classes.  You can always add poses to make the sequence fill the time slot you have to teach.

Take a Sun Salute or three, or any other warm up of your choosing and as you come into each pose, stay for at least 5 breaths.

1. Side Angle Pose - take a vinyasa in-between and end in Down Dog.  From there come into:

2. Lizard Lunge - back leg straight.  Jump or step switch.  Move back into Down Dog and take a vinyasa if you wish.  Come into:

3. Revolved Side Angle Pose.  Do both sides and then transition to sitting.

4. Boat Pose.  Do three times and hold for 5 breaths each time.  Try to lift your self off the floor, balancing on your hands in between.

5. Revolved Boat.  I also call this seated Astavakrasana.  Right ankle crossed over left, left arm between legs as you twist to the right.  Do other side. Hold 5 breaths.

6. Baby Cradle.  Take as much time stirring the pot, or rocking your leg back and forth as you need.

7. One-Arm Leg Pose.  This is where you lift off with one leg bent over your shoulder and the other leg stretched out straight.

8. Astavakrasna!

If it doesn't work the first time you try this, be patient and keep practicing!

I'll see you in class!

Karin