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Compass Pose
Also Known as Parivrtta Surya Yantrasana
About the Compass pose/asana
This is a seated type of yoga asana. It is slightly difficult to perform, even for those who are otherwise adept in doing yoga.
Benefits of Compass pose/asana
* It helps in the opening up of your shoulders.
* It helps you to stretch and workout your hamstring muscles.
* It can help you tone the sides of your torso.
How to do Compass Pose or Parivrtta Surya Yantrasana?
Step 1: Sit in a comfortable position on the yoga mat with your legs in front of you.
Step 2: Bend your right knee, and put the sole of the right knee on the inside of your left thigh.
Step 3: Take hold your left foot with both your hands. Bend your left leg at the knee and slowly but steadily bring the left leg up towards your torso.
Step 4: Bring your right hand around your head and attempt to reach and hold your left foot. Hold steady once you have grabbed hold of it.
Step 5: Now bring forward your left hand from in between your torso and the left thigh. Put your left hand on the floor.
Step 6: Try to straighten out your left leg, your left arm and your torso as much as possible. The resulting strain should also straighten your spine.
Step 7: Complete the pose by pointing your gaze towards your right arm.
Step 8: Hold the position for 15 seconds.
Step 9: Do not let go of the hold suddenly. Slowly repeat the process backwards.
Step 10: Repeat the process with the other side.
A word of caution for practitioners of the Compass Pose: The Compass pose is an advanced pose. It is not to be performed unless your arms and shoulders are strong enough to pull your legs toward your head to its maximum. The side muscles should also be strong in order to withstand the tension which is created.
Care should also be taken by those who practice it regularly. Practitioners should not allow their body to collapse and slump immediately after doing it. This would result in nothing except damage to their torso.
The yoga pose results in an intense hamstring stretch. Hence, if you want to warm up your hamstring muscles before attempting this pose then you can do the following poses:
* Standing Straddle Forward Bend
* Compass Pose - Parivrtta Surya Yantrasana
* Standing Forward Bend - Uttanasana
* Monkey Pose - Hanumanasana
* Firefly Pose - Tittibhasana
* Revolved Half Moon Pose - Parivrtta Ardha Chandrasana
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