How to do Parivrtta Surya Yantrasana (Compass Pose)

Do you want to improve your balance and strengthen your core? If so, parivrtta surya yantrasana is the pose for you! This pose is also known as compass pose. It can be a little tricky to get into at first, but with practice, you will be able to do it like a pro.

This is a good hip opener that combines strength and flexibility. It’s a good pose to practice in preparation for putting your leg behind your head. Before we get started, let’s look at the benefits and contraindications of compass pose.

Benefits of parivrtta surya yantrasana

  • Strengthens the core muscles
  • Stretches the shoulders, chest, and hips
  • Improves balance and coordination
  • Increases spinal flexibility
  • Improves posture

Contraindications for parivrtta surya yantrasana

  • Shoulder injury
  • Low back pain
  • Slipped disc
  • Sciatica
  • Groin injury

Now that we know a little bit more about parivrtta surya yantrasana, let’s get into it!

How to do compass pose

Sit on your mat. Bend your left knee and bring your left foot in close to your groin.

Bend your right knee, so the foot is in front of your left foot.

Bring your right leg up, and while supporting it with your hand, pivot the hip joint into external rotation.

The key with this pose is to get your thigh as close to your shoulder as possible. So grab hold of your calf muscle and pick up your leg and place it on the shoulder.

Settle your right sitting bone into the ground.

Stack your right knee onto your right shoulder and bring the right hand out to the side, so the arm is straight and the hand is resting on the ground.

Reach up with the left hand and grab your right foot.

Bring your head behind the ankle like you’re going to put your leg behind your head, but instead straighten the leg.

Bring your leg into your body with your left hand. Push your right shoulder against the right leg. Tighten your core.

Stay here for five breaths and come out of the pose slowly.

Watch this video with Kino for more detail about doing the pose.

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