Pose library›Seated
Advanced · Seated

Compass Pose
Parivrtta Surya Yantrasana

A seated pose combining a high leg position, hamstring length and a sweeping side bend.

Instructional illustration of Compass Pose
LevelAdvanced
Pose typeSeated
Primary focusHamstrings, Side body

How to practice Compass Pose

  1. Sit tall and bring one knee over the same-side shoulder.
  2. Hold the outer foot with the opposite hand.
  3. Place the same-side fingertips on the floor for support.
  4. Extend the lifted leg upward as the chest rotates open.

Practice tips

  • Keep the lifted knee bent.
  • Use a strap around the lifted foot.
Practice note: Avoid pulling on the leg or forcing the shoulder beneath the knee.
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