Want to strengthen your core and enhance your balance? If so, Compass Yoga is the pose for you. At first, it might be a little hard to get into, but after some practice, you’ll be able to do it like a pro.
Level: Intermediate and advanced
Target Muscle: Hamstrings, Hips, Shoulders and Chest.
In Sanskrit Compass Yoga also known as Parivrtta Surya Yantrasana. The legs, hips, shoulders, and chest all open up in this pose. For this pose to be helpful, you need to be flexible in some way.
The Compass Pose can be quickly done while opening up the sides and lengthening the spine. It is often included as a peak pose in the class plans of Yoga teachers.
To learn the Compass Pose, you need to be strong and flexible at the same time. It opens up the hips well and makes you strong and flexible at the same time.
Now let’s explore each and every thing which related to compass pose
What is Compass Pose?
The compass pose is a very similar stance to a compass, which is a crucial tool for guiding us in the correct path. Catching your foot with your arm overhead, your entire body can easily steer you in the appropriate direction. Three more stances to get you ready for Compass Pose are mentioned below. [1]
As a certified yoga instructor, I’ve guided hundreds of students through transformative journeys, helping them achieve physical balance and mental clarity through tailored Compass Pose in Yoga practices.
How to Prepare for Compass Pose in Yoga?
Compass posture is a significant hip, hamstring, and shoulder opener, so prepare your body before trying it.
- Warm-ups
- Sun salutes
- Hip
- Hamstring
- Shoulder
- Side-body stretches
Warm-up Exercises for Compass Pose in Yoga
Follow these exercises to perfectly perform the compass yoga
- Standing crescent
- Half splits (runner’s stretch)
- Side angle pose
- Lizard lunge
- Airplane lunge
- Leg-over-shoulder pose
How to perform Compass Pose in Yoga
Gif Source: YouTube
Sit in Staff posture with legs extended, back long, and shoulders open.
Hugging the left knee with both hands brings the left leg to the chest.
Hold for a few breaths and rotate the leg to open the hips for the pose.
Bring the left knee into the left elbow and support the left ankle with the right hand to cradle the left leg.
Hold the leg and breathe for a few seconds while rocking.
Hook the left leg over the left shoulder next.
Sitting cross-legged, fold the right leg in half. Bend your back and stretch the left hand sideward while holding the left foot with the right hand.
Finally, grip the left foot with the right hand and straighten the left leg. As you lengthen the right side, press against the left fingers. Straighten the left leg and look right.
Benefits of Compass Pose in Yoga
Opens the chest, hamstrings, hips, and obliques.
Allows increased flexibility of the spine.
Stimulates the internal organs, the digestive system first.
Enables the professional to grow more patient and understanding.
Stress and constipation relief
Work the hips and lower back.
Variations and Modifications
Modifications:
- Before entering the position, hook the ankle to Stretch the Hamstring.
- A blanket for a raised knee.
Variations:
- Archer Pose
- Compass pose standing
- Pose for a Heron
- Forward bend from the head to the knees
Contraindications for Compass Pose in Yoga
- Shoulder harm
- Back pain
- Slipped disc
- Back pain from sciatica
Common Mistakes
The Compass Pose is Rough. Thus, people typically push too hard too quickly. Listen to your body and quit if it hurts. Be patient and kind to yourself while learning this stance. [2]
Keep practicing, and you’ll succeed. Wait to force. Understanding the most common mistakes
Conclusion
In conclusion, the Compass Pose in yoga could be challenging; it is about fulfilling yoga poses that benefit the body and intellect. By practicing mindfully and deliberately, you’ll tackle the transformative control of this lovely asana to extend your yoga hone and improve your general well-being.
Source:
Lombardo, K. (2023, September 28). Compass Pose (Surya Yantrasana). YogaRenew.
Heagberg, K. (2016, August 4). Find your bearings in compass Pose: a Step-by-Step guide.
HealthinPedia Author
Elyce, a Wellness Writer and Content Creator from Adelphi University, is also a Yoga and Meditation Coach, Outdoors Enthusiast, and Breast Cancer Survivor. With over 20 years of experience as an E-RYT 500, she brings a deep dedication to yoga and meditation. Elyce's wealth of knowledge and experience shines through in her role as a teacher, writer, and mentor. She is the co-founder and content creator of the Refined Flow 200-hour Yoga Teacher Training program, as well as a core faculty member at Omega for 11 years. Additionally, she is a teaching staff member at the Radiance Sutras Meditation Teacher Training.
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