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Learn how to Do Compass Pose (Parivrtta Surya Yantrasana) in Yoga

Additionally Identified As: Revolved sundial pose

Targets: Hamstrings, hips, and shoulders

Degree: Superior

Yoga poses are usually thought of superior once they require a mixture of “abilities”—flexibility, power, and stability, for example—that it takes time and expertise to construct. Compass pose qualifies as a complicated pose by advantage of the intense openness of hamstrings and shoulders which can be mandatory for the complete expression of the motion. For those who’re not there but, no worries. You may observe this pose with a bent leg so long as you are taking care to keep away from rolling your weight to your tailbone which causes the backbone to spherical ahead.

As with most yoga poses, compass pose is usually included right into a sequence of poses, or a circulate. Whereas there’s not a selected circulate distinctive to compass pose, it is vital that the number of poses previous compass helps heat you up and put together your physique for the intense hamstring stretch. It is at all times a good suggestion to get heat with a sequence of solar salutations, then incorporate hamstring, hip, and shoulder-openers, together with poses like standing crescent, lizard lunge, wide-legged standing ahead folds, fireplace log pose, and gate pose.


Compass is a superb pose for extra superior yoga practitioners to proceed to deepen hip, hamstring, and shoulder flexibility. Sustaining and rising flexibility via the hips and hamstrings helps improve general agility, making every day actions, like squatting down, simpler to carry out.

Additionally, as a result of the pose requires an overhead attain and stretch via the obliques (generally known as the “aspect physique” in yoga), the pose helps strengthen and lengthen the stabilizing muscular tissues of your backbone, sustaining spinal mobility. Accomplished repeatedly, the lengthening, strengthening, and stretching that takes place out of your hamstrings to your shoulders may end up in higher general posture and alignment. In the end, good posture and well-balanced alignment may help stop accidents and ache, significantly of the low again.

Step-by-Step Directions

Apart from a yoga mat, you do not want any particular gear to carry out compass pose.

  1. Sit in a snug, cross-legged place.
  2. Breathe in and bend your proper knee, hugging it into your chest. Chances are you’ll depart your left leg bent or straighten it in entrance of you.
  3. Elevate your proper leg together with your left hand. Thread your proper arm beneath your proper knee, bringing the best fingertips to the ground exterior of your proper hip. Breathe slowly and steadily as you give attention to sitting tall, lengthening your backbone and staying upright as you progress into this place.
  4. Use your left hand to place your proper knee as excessive up on the best arm as attainable. The aim is to get the best knee to align behind the best shoulder together with your proper leg straight.
  5. Deliver your left hand to the skin fringe of your proper foot. Start to straighten your proper leg as you stretch your left arm again behind your head.
  6. Lookup towards your left arm, preserving your backbone upright. Take three to 5 deep breaths right here as you maintain the pose.
  7. Launch the pose rigorously, exhaling as you information your proper leg again down slowly together with your left hand earlier than repeating to the opposite aspect.

Widespread Errors

Rolling Your Weight Backward to Obtain the Pose

It is a frequent mistake to attempt to “make room” to sneak your knee behind your shoulder by rolling your weight again onto your tailbone, inflicting your backbone to spherical ahead. This throws your physique out of alignment and counteracts the optimistic affect the pose is designed to have in your posture and alignment. The error happens when you have not developed sufficient flexibility via your hamstring, hips, and shoulders. Again off of the pose and check out one thing comparable designed to enhance hip and hamstring flexibility, like heron pose.

Forcing the Pose

It is good to problem your self throughout your yoga observe, but it surely’s by no means a good suggestion to push your physique previous its present means stage. Forcing the pose—pushing previous the sensation of a stretch to a sense of ache or discomfort—is an effective technique to find yourself injured. When trying the pose, push your self to the purpose of a light-weight stretch, however if you cannot maintain the stretch comfortably, you are going too far. Bend your knee or seize a yoga strap to switch the pose successfully.

Modifications and Variations

Want a Modification?

Tight hamstrings stands out as the main cause you may’t transfer into compass pose. Strive heron pose as a technique to develop the hamstring flexibility that is much like what’s required for compass pose. Sit tall in a snug cross-legged place. Deliver your left knee to your chest and grasp your left foot with each fingers. Sustaining good posture, lean again barely to take a seat tall as you concurrently start extending your left knee, pointing your foot towards the ceiling. The aim is to totally prolong your knee, however solely go so far as you may till you are feeling a stretch via your hamstring. Maintain the place for 20 to 30 seconds and repeat.

Up for a Problem?

If you wish to add a problem to your observe, think about Eight Angle Pose (Astavakrasana). The superior posture requires core power, flexibility, and stability. To carry out this pose, begin in a seated place. Bend your proper knee and convey the only real of your proper foot to the ground near your proper buttock. Then comply with these directions:

  1. Elevate your proper foot off the ground, bringing your shin roughly parallel to the ground.
  2. Thread your proper arm below your proper knee. Attempt to get your proper knee as excessive as attainable on the best arm, possibly even bringing the knee over the best shoulder. It might take a number of changes to get the knee to its highest place.
  3. Plant each palms on the ground on the upper aspect of your hips and straighten your left leg.
  4. Press into your palms to raise your physique, together with your left leg and foot, off the ground. That is Eka Hasta Bhujasana. Your left leg must be engaged with the foot flexed for this to be attainable. Your proper leg must be actively hugging your proper arm.
  5. After getting the left leg lifted, bend that leg and convey the foot towards your physique to hook your left ankle round your proper ankle.
  6. Bend your arms to 90 levels to shift the burden of your torso ahead, in the direction of parallel to the ground. At the identical time, transfer each legs over to the best, parallel to the entrance of your mat.
  7. Straighten each legs as a lot as attainable, squeezing your proper arm. Elevate your head however do not crank your neck.
  8. To come back out of the pose, straighten your arms and shift your weight again to decrease to your butt with management. Repeat the pose on the opposite aspect.

Security and Precautions

The primary factor to recollect about superior yoga poses like compass pose is that it takes time and observe to search out success. Progress slowly and provides your physique time to develop the pliability mandatory to realize the complete expression of the pose. Forcing your physique previous its present stage of means is a surefire technique to find yourself injured. If you cannot maintain a stretch for longer than a second or so with out it inflicting ache, you are pushing too far. Again off and use the modifications essential to work your approach as much as the pose rigorously.

Strive It Out

Incorporate this transfer and comparable ones into certainly one of these common exercises:

  • Primary and Superior Seated Yoga Poses
  • Open Your Hips With These Yoga Poses
  • 20 Methods to Stretch Your Hamstrings With Yoga

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