Compass Bag

Compass Pose (Parivrtta Surya Yantrasana) is an advanced yoga pose that focuses on flexibility in the hips, hips and shoulders while strengthening the core muscles. This pose requires good flexibility and body control and is great for yogis who want to explore deeper stretches in the body.

Correct Form and Technique

To perform Compass Pose correctly, follow these steps:

  1. Start in a seated position with your legs stretched out in front of you on the yoga mat.
  2. Bend the right knee and pull it close to the chest.
  3. Grasp the right foot with the left hand and place the right arm under the bent right leg so that the thigh rests on the right shoulder.
  4. Begin to stretch the right leg up toward the ceiling while holding the foot with the left hand and rotating the ribcage to open the upper body.
  5. Extend the left leg and keep it firmly against the floor while trying to keep both legs and arms stable.

Hold the position for 5-10 seconds or as long as you can maintain balance and flexibility. Then repeat on the opposite side.

Common Errors

Avoid these typical mistakes in Compass Pose to ensure proper form and avoid injury:

  • Lack of hip opening: If the hip is not opened enough, it can be difficult to get the leg up to the shoulder. Be sure to warm up with hip openers first.
  • Back curves: Make sure to keep the upper body straight and open. Keep your chest lifted and avoid rounding your back.
  • Tight hamstrings: If the hamstrings are tight, mobility may be limited. Use a yoga strap to help with the stretch if needed.

Modifications and Variations

Adapt Compass Pose to your flexibility level with these modifications:

  • Yoga strap to help: Use a yoga strap around your foot if it is difficult to reach it with your hands. This helps to lengthen the stretch without overloading the shoulders.
  • Bent leg: If the extended leg feels uncomfortable, you can bend it slightly until your flexibility improves.
  • Support under the hips: Sit on a yoga block or pillow for extra support and to facilitate hip opening.

Repetitions and Duration

Hold Compass Pose for 5-10 seconds on each side and repeat the pose 2-3 times. As your flexibility improves, you can increase the duration of the stretch.

Breathing tips

Breathe in calmly as you prepare for the pose and breathe deeply as you extend the leg upwards. Lengthen the exhalations to help the body relax and yield to the stretch. The breathing helps you find calmness and stability in the position.

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