Compass Pose

Compass pose

Compass pose or Parvrtta Surya Yantrasana is an advanced Yoga pose should be performed under the guidance of an instructor.

It is also called Sundial pose.

It opens the hip, strengthens shoulders and hamstrings. With this it also strengthens the spine and stretches it in a unique way.

While performing the pose breath in and breath out to get into the flexibility. –

LEVEL : Advanced

Anatomy : Hamstrings, Ribs, Spine

Pose Type : Hip Opener, Seated

Sanskrit : Parivrtta Surya Yantrasana (par-ee-vrt-TAH sir-yah yahn-TRAHS-anah)

parivrtta = revolved,  surya = sun, yantra = instrument


  • Stretches spinal side flexors, hamstrings, and groin
  • Opens the sides of the ribcage, shoulders, and tissues of the lung meridian
  • Lengthens the latissimus dorsi muscle along the sides of the ribcage
  • Strengthens the hip flexors and core


  • Hip pathologies
  • Low back pathologies
  • Groin, knee, shoulder, or hip injuries


  1. Start in Sukhasana (Easy pose).
  2. Keeping the left leg bent and grounded into the mat, place your right hand down in front of your left shin.
  3. Bring your right knee up toward your chest, and attempt to draw your right shoulder under the crease of the knee. Aim to bring the knee as high as possible on the shoulder.
  4. Take the left hand and reach for the outer edge of the right foot.
  5. Inhale and begin to extend your right knee while simultaneously drawing the left arm behind your head. Ground down into your sitting bones as you exhale.
  6. Hold this pose for up to 10 slow breaths. Use your inhales to lengthen the spine and exhales to deepen the stretch.
  7. To exit Compass pose, inhale and lengthen your spine. Then exhale, release the foot, and bend the right knee to slowly dissolve out of the posture. Repeat on the opposite side.



  • Parivrtta Janu Sirsasana (Revolved Head to Knee pose)


  • Utilize a strap for support.



  • Parivrtta Janu Sirsasana (Revolved Head to Knee pose)
  • Trikonasana (Triangle pose)
  • Ardha Matsyendrasana (Half Lord of the Fishes pose)
  • Baddha Konasana (Bound Angle pose)


  • Paschimottanasana (Seated Forward Fold)
  • Upavistha Konasana (Wide-Angle Seated Forward Bend)


  • Keep the upper and lower spine lifted through the torso and firm your abdominals.
  • Lift your ribcage away from your hips and press the hips forward to deepen the stretch.
  • Press your foot into the palm of your hand to create a bandha (lock) for support.
  • Be cautious of your low spine and keep the lower abdominals drawn up and in.


  • Standing Split: The right leg reaches to the ceiling; the arms bind around the right leg and behind the back.


  • Pain/strain in the shoulder, hamstring, spine, hip, or knee
  • Sitting bones lifting off the floor
  • Rounding of the spine

This article and image published here with permission fro For more poses please visit

Author: HealthyLife | Posted on: September 14, 2017

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