Parivrtta Surya Yantrasana

Compass Pose

HamstringsShoulders
Compass Pose demonstrated on a yoga mat
Right-side demonstration

How to do Compass Pose

  1. Bend your right knee outward and bring your right foot toward your body.
  2. Let your right knee open only as far as your hip allows without knee discomfort.
  3. Press your right palm into the mat to help support your torso.
  4. Extend your left leg away from your body without forcing the knee straight.
  5. Lift through your chest without tipping your head back.
  6. Turn your gaze toward the right only as far as your neck stays comfortable.
  7. Soften your left knee before releasing tension from the foot hold.

Benefits

Compass asks for flexibility in several places at once: the lifted hamstring, the hip, and the reaching shoulder.

Further reading: Compass Pose

Variations

Keep your left knee bent if straightening it pulls your torso out of support.