Compass Pose (Parivrtta Surya Yantrasana)
Category: Seated Pose / Hip Opener / Side Stretch
Difficulty: Advanced
Sanskrit/Pronunciation: Parivrtta Surya Yantrasana (par-ee-VRIT-tah SOOR-yah yan-TRAH-sah-nah)
Main Focus: Hamstrings, Hips, Shoulders, Side Body
Props: Yoga Strap, Yoga Brick, Blanket
Compass Pose (Parivrtta Surya Yantrasana) is an advanced seated yoga pose that combines a deep hamstring and hip stretch with shoulder mobility and a strong opening through the side body. From a seated position, one leg extends upwards as the opposite arm reaches overhead to hold the foot, creating the pose’s distinctive compass-like shape. Practising with a yoga belt around the raised foot or sitting on a folded blanket can make the pose more accessible while supporting greater length and stability.
- Begin seated with legs extended
- Bend your right knee and bring the sole of the foot close to your left inner thigh
- Hold the right foot with your left hand and thread your right arm under the right leg
- Work the right leg up along your arm, aiming to rest the knee behind your shoulder
- Extend the right leg as much as possible, reaching your right arm up and over to grasp the foot
- Turn your gaze up under the left arm, gently twisting through the spine
- Stay for 3–5 breaths, then release slowly and repeat on the other side
- Deeply stretches the hamstrings, hips, and side body
- Opens the shoulders and chest
- Enhances spinal flexibility and mobility
- Builds focus, patience, and breath awareness
- Use a belt around the lifted foot if reaching is difficult
- Sit on a folded blanket to elevate the hips and ease tension
- Practise hamstring openers like Seated Forward Bend and Reclined Big Toe Pose beforehand
- Avoid if you have hamstring or shoulder injuries
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Using a yoga belt looped around the lifted foot in Compass Pose helps you extend the leg without forcing the hamstrings or rounding the spine. The belt provides extra length, allowing you to gradually work towards straightening the leg while maintaining an upright posture. This variation supports safer alignment, improves control, and makes the pose more accessible as you build flexibility and strength.
Props to Support Compass Pose (Parivrtta Surya Yantrasana)
Yoga bricks and a strap can make Compass Pose more accessible, helping you create space through the hips, hamstrings and side body while maintaining stability and control. Use a brick beneath the supporting hand to lift the floor towards you, or loop a strap around the raised foot if straightening the leg feels out of reach. Keep the knee bent as much as needed and focus on lengthening through the spine rather than forcing the stretch.
