Parivrtta Surya Yantrasana (Compass Pose): Expand, Align, and Shine
Parivrtta Surya Yantrasana, or Compass Pose, is a beautiful and energizing seated yoga posture that combines deep hamstring flexibility with a spinal twist and shoulder opening. Though it may appear advanced, with preparation and awareness, it becomes accessible and deeply rewarding.
It’s a pose that not only opens the body but also expands your focus and confidence, encouraging poise, patience, and persistence.
What Is a Compass Pose?
In Sanskrit:
- Parivrtta = Revolved or Twisted
- Surya = Sun
- Yantra = Instrument or Tool
- Asana = Pose
So, Compass Pose roughly translates to “Revolved Sun Dial Pose” — a shape that resembles a compass needle or sun dial pointing toward the sky.
Other Names for This Pose
- Compass Pose
- Revolved SunDial Pose
- Parivrtta Surya Yantrasana (Sanskrit name)
How to Do Compass Pose (Step-by-Step Instructions)
- Start in a comfortable seated position
- Sit with your legs extended or in a cross-legged posture
- Sit with your legs extended or in a cross-legged posture
- Bring your left knee toward your chest
- Place the sole of the left foot on the ground, keeping the right leg extended
- Place the sole of the left foot on the ground, keeping the right leg extended
- Hold the left foot with your right hand
- Slide the left arm underneath the left leg, hooking it behind the knee
- Slide the left arm underneath the left leg, hooking it behind the knee
- Lift the left leg up
- Use your left hand to hold the outer edge of the foot
- Your left leg is now resting on your left shoulder like a backpack strap
- Use your left hand to hold the outer edge of the foot
- Straighten the lifted leg upward
- Begin to extend the left leg toward the sky while keeping the torso tall
- Your right arm crosses over to hold the foot and assist the stretch
- Begin to extend the left leg toward the sky while keeping the torso tall
- Twist and open your chest
- Gaze toward the opposite side or upward
- Ensure your spine is elongated and the shoulders are drawn back
- Gaze toward the opposite side or upward
- Breathe deeply
- Hold the posture for 3–5 breaths
- Maintain balance and ease, not force
- Hold the posture for 3–5 breaths
- To release
- Gently bend the knee and lower the leg
- Repeat on the other side
- Gently bend the knee and lower the leg
Benefits of Compass Pose
- Improves hamstring and hip flexibility
- Strengthens and stretches the shoulders and arms
- Enhances spinal mobility through rotation
- Opens the chest and improves posture
- Increases focus, body awareness, and coordination
- Encourages patience and mindful movement
What Not to Do (Precautions & Common Mistakes)
- Do not force the leg to straighten. It’s okay if your leg stays slightly bent
- Avoid slouching the spine. Prioritize elongation over height
- Do not twist forcefully. Move with breath and awareness
- Skip if you have hamstring or shoulder injuries unless supervised
Tips for Beginners
- Warm up with hamstring stretches like Seated Forward Fold (Paschimottanasana) and shoulder openers like Cow Face Arms
- Use a strap if you can’t reach the foot
- Practice near a wall for balance support
- Start slow — the flexibility and strength come with time
Compass Pose (Parivrtta Surya Yantrasana) teaches us more than just physical openness. It invites clarity, expansion, and resilience. As you hold this radiant shape, feel your body align like a compass needle — steady, centred, and purposefully directed toward growth.
Take your time, breathe deeply, and enjoy the journey into your own inner alignment.