Eight-Angle

Sit with your legs extended. Bend your right knee and bring your right foot towards your hip. Lift your right leg and hook it high over your right upper arm, as if putting on a backpack strap. The thigh should be as high on the shoulder as possible.

Place both hands firmly on the floor, shoulder-width apart, fingers pointing forward. Lean into your hands.

Cross your left ankle over your right ankle, actively squeezing your thighs together.

Press strongly into your hands, engage your core, and lift your hips and crossed legs off the floor.

Extend your legs out to the right side, keeping them actively squeezed together and hooked over your right arm.

Bend your elbows to a 90-degree angle (like Chaturanga arms), shifting your torso forward and down until it's parallel to the floor. Keep the legs lifted and engaged.

Gaze forward or slightly to the left. Hold the pose, breathing steadily.

To exit, press back up to lift your torso, unhook your legs, and carefully return to a seated position.

Practice with the bottom (non-hooked) leg bent and foot on the floor initially, focusing on the lift

Use blocks under hands to create more space for the hips to lift

Focus on the leg hook and hip lift mechanics before adding the Chaturanga arms and leg extension

Work on hip opening and hamstring flexibility separately