Compass Pose
Parivrtta Surya YantrasanaA seated pose opening one leg toward straight overhead behind the shoulder while the torso rotates open. A deep hamstring, hip, and side-body opener.
- 01Sit and hook one knee up over the same-side shoulder.
- 02Hold that foot with the opposite hand, or loop a strap around it.
- 03Plant the other hand on the floor for support.
- 04Straighten the lifted leg out to the side as you rotate the chest open.
- 05Reach the top arm past the extended leg and gaze under it.
- 01Set the knee high on the shoulder first.
- 02Rotate the chest open as the leg straightens.
- 03Use a strap so the spine stays long.
- 01Forcing the leg straight before the hip opens — use a strap and go partway.
- 02Rounding and collapsing the chest — keep rotating it toward the ceiling.
- 03Cranking the knee over the shoulder — set it from an open hip, not force.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.