Compass Pose or Parivrtta Surya Yantrasana

The Compass pose or the Parivrtta Surya Yantrasana is a shoulder opener and can stretch the hamstrings. This posture is a seated hamstring stretch.

Step-by-step guide of compass pose yoga: This posture should be learnt from a yoga teacher, and later when you practice it, you should try to do so under the guidance of the teacher. Like most poses in yoga, the way you do a posture improves with guidance and practice. While several people pop-in a DVD or refer to written instructions, the real essence of yoga and every posture can be learnt hands-on from a yoga teacher. The yoga teacher should be qualified and an expert in the field.

The compass pose is a set of seated stretches. Here is how you can do this posture :

  • First, spread out your yoga mat and sit on it comfortably, in a cross-legged position.

  • Then fold the right knee and bring it close to your chest. Try hugging the knee to the chest.

  • Then do the same with the right knee – fold it and bring it as close to your chest.

  • Then you can either stretch out your left leg or keep it folded.

  • Bring up your right leg with the help of the left hand. While doing this, thread your right hand below the knee and then place the fingertips of the right hand on the floor.

  • Lift up your right knee and bring it high up onto your shoulder. If you can go higher, the pose will be simpler.

  • Bring your left hand towards the outside part of the right foot.

  • Then straighten out your right leg when you place your left arm behind the head.

  • Look at your left arm.

  • Repeat the same set of actions onto the other side.


Tips:

  • Remember that the Compass Pose or the Parivrtta Surya Yantrasana is an advanced posture and that you need to do it with utmost care. You should not slump while practicing this pose.

  • If done correctly, this particular pose can open your shoulders and stretch the hamstrings.

  • This is an invigorating pose with several physical benefits. However, we advise you to first work on other simpler postures, and understand all about the practice of yoga before attempting the pose.

  • While doing this posture, you need to sit in the right posture on the sitting bones.

  • Keep a control on your breathing – exhaling and inhaling evenly and deeply. This applies to all yoga postures.

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