Compass Bag

Compass Pose , or Parivrtta Surya Yantrasana , is an advanced yoga position that combines flexibility in the hamstrings , hips , and shoulders . This pose stretches the sides of the body, improves balance, and challenges core and upper body strength. Compass Pose provides a deep twist and opening of the lower body, especially the hips and spine.

Correct Technique

How to perform Compass Pose:

1. Start in a sitting position with your legs stretched out in front of you.
2. Bend your right knee and place your right foot close to your groin.
3. Place your left hand under your left thigh and raise your right hand to grasp your left foot.
4. Begin to extend your left leg straight out while twisting your upper body to the right.
5. Hold the position for 5-10 breaths , and repeat on the opposite side.

Common Errors

• Lack of balance: Use a strap around the foot if it is difficult to reach the foot directly.
• Hamstring overload: Do not force the leg to straighten too quickly. Gradually work on the flexibility.

Modifications and Variations

• Using a strap: Use a strap around your foot to ease the stretch if you have tight hamstrings.
• Advanced version: For a deeper challenge, fully straighten the leg while maintaining the twist.

Repetitions and Sets

Hold Compass Pose for 5-10 breaths on each side. Repeat 2-3 times to develop flexibility in the hips and hamstrings.

Breathing techniques

Inhale deeply as you lift your foot and prepare your body to find balance. Exhale as you extend the leg and stretch the sides of the body.

Visual Tips and Angles

Watch this video for an in-depth review of Compass Pose:

The video provides a detailed guide on how to master Compass Pose with proper technique and adjustments.