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Compass | Parivrtta Surya Yantrasana
Compass is an advanced pose that deeply stretches the hips, hamstrings, and shoulders. This pose requires strength and flexibility including throughout the side body.
Sanskrit: Parivrtta Surya Yantrasana
Drishti: forward or to the side
Counterpose: dandasana
Materials
- Yoga mat
- Straps (optional)
Instructions
- Sit in a cross-legged position. Bend your right knee toward the chest while leaving the left leg bent.
- Lift your right leg with your left hand. Thread your right arm underneath your right knee, bringing the right fingertips to the mat outside of your right hip. Sit tall and lengthen your spine.
- Use your left hand to bring your right knee as high up on the right arm as you can. You may use the right hand to help with this if possible.
- Hold the outside edge of your right foot with your left hand. Begin to straighten your right leg as you stretch your left arm back behind your head. Engage your core and avoid rounding the back.
- Look up toward the left arm while keeping the spine upright. Take 3-5 breaths and slowly release. Repeat on the other side.
Notes
Modifications: For a more gentler variation, bend the raised leg or use a strap across the sole of your foot to extend your reach.
Preparatory poses: revolved head to knee, triangle, half lord of the fishes, butterfly
Follow-up poses: seated forward bend