Compass Pose

Parivrtta Surya Yantrasana — "revolved sun-dial posture"

Also known as: Sundial Pose

One leg extends up and behind the shoulder while the opposite arm arcs overhead to hold the foot, the chest spiraling open. Compass needs open hamstrings, hips, and side body all at once — the strap version is the real pose for most practitioners.

Step by step

1Sit tall and cradle your right knee, rocking the leg gently to warm the hip.
2Work your right shoulder under your right knee, snugging the leg high on the upper arm.
3Plant your right hand on the floor beside your hip like a kickstand.
4Hold the outer edge of your right foot with your left hand.
5Slowly straighten the right leg upward as your left arm arcs overhead.
6Spiral your chest open toward the left and look up under your arm if comfortable.
7Bend the knee to release, and repeat on the other side.

Benefits

✓ Deeply stretches the hamstrings and outer hip of the lifted leg
✓ Opens the entire side body and shoulder
✓ Combines a twist with a fold, improving spinal rotation
✓ Teaches patient, staged entry into complex shapes

Make it yours

· Loop a strap around the lifted foot and hold it overhead instead of the foot itself.
· Keep the top knee generously bent and prioritize the side-body spiral.
· Sit on a folded blanket to make balancing easier.

Take care

Keep the top knee bent, or stay with the strap version, if the hamstrings or lower back feel strained.
Ease the twist if you feel pinching anywhere along the spine or in the shoulder.

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Props that help here

Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one
8-foot cotton strap — Extends your reach in hamstring and shoulder work — the honest substitute for grabbing a foot you can't yet reach. Get 8ft, not 6ft. find one

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