Ultimate Guide to Compass Pose in Yoga

Hasnat Afzal

Compass Pose in Yoga

Parivarta Surya Yantrasana is also known as Compass Pose in Yoga. Asanas are usually considered “advanced” when they call for a mix of skills you can’t learn quickly, like balance, strength, and flexibility. Seated Compass Pose in Yoga, sometimes called Sundial Pose (Parivarta means “wound,” Surya means “sun,” and Yantra means “instrument”), is a powerfully grounded and expansive yoga pose. The pose is full of meaning and uses the body to help us get back home.

The compass pose in Yoga is progressing since it requires the hamstrings and shoulders to be exceptionally open to complete the development. Do not stress if you’re not there, however. You’ll be able to do this pose with one leg bowed but use caution not to roll your weight to your tailbone, making your back bend forward. After you do yoga, the Compass pose in yoga can make you feel open, elegant, and balanced, like a ruler.

The compass pose in yoga is often a portion of a stream, which could be a set of postures that go together. Indeed, although the compass posture doesn’t have its stream, the postures that came some time ago should aid warm you up and prepare your body for profound leg extension.

How to Do Compass Pose in Yoga

  1. Find an easy way to sit with your legs crossed.
  2. Take a deep breath and hug your right knee. You can stand or bend your left leg straight out in front of you.
  3. Use your left hand to lift your right leg. Put your right arm under your right knee so that the tips of your right fingers are on the floor outside your right hip.
  4. Take slow, steady breaths as you focus on sitting up straight, stretching your back, and staying that way as you move into this pose.
  5. With your left hand, lift your right knee as high up on your right arm as possible. The goal is for your right knee to be behind your right shoulder and your right leg to be straight.
  6. Touch the outside of your right foot with your left hand.
  7. Sit straight on your right leg and reach your left arm behind your head.
  8. keep your back straight and look up at your left arm.
  9. Hold the pose for three to five deep breaths.
  10. Carefully exit the pose. Take a breath as you slowly lower your right leg with your left hand. Do this again on the other side.

Compass Pose in Yoga Benefits

  1. Hip Adaptability: Compass Pose profoundly extends the hips, crotches, and hamstrings, making a difference in extending adaptability in these zones. It also discharges pressure that will be put away within the hip joints.
  2. Spinal Turn: This posture includes a profound bend within the spine, which helps progress spinal portability and adaptability. It can also reduce back firmness and improve general spinal health.
  3. Center Quality: Compass Posture requires the engagement of the center muscles to preserve adjustment and solidness within the posture. Customary hone can help reinforce these muscles, leading to a superior pose and steadiness in everyday exercises.
  4. Adjust and Center: Adjusting in Compass Pose requires concentration and centering, which can calm the intellect and improve mental clarity. It can also empower mindfulness and nearness within the minute.
  5. Opens Shoulders and Chest: As you reach the amplified leg and arm upward, Compass Posture opens the shoulders and chest, making a difference to neutralize the impacts of slouching over or sitting at a work area for long periods.

Compass Pose Yoga Variation

  1. Amplified Compass Posture: Extend both legs straight out in front of you for this adaptation. Keep your chest and back straight as you reach with both hands for the exterior edges of your feet.
  2. Half Compass Posture: Sit down with one leg extended out and the other knee bowed. Place your foot on the inside of your hip. Keep your back long as you bend towards the extended leg and reach for the foot with the other hand.
  3. Bound Compass Posture: While sitting down, twist both knees and bring the bottoms of your feet together before you. Put your hands on your feet and gradually thrust your knees towards the floor. This will open the chest and hips.

Common Mistakes

This is because the compass pose is hard, and people often try to push too far too soon. Pay attention to your body and stop if it hurts.

Take your time and be kind to yourself as you learn this pose. You will get there if you keep at it and practice. Wait to force it. What you need to know about the most common mistakes

Safety and Precautions

Remember that difficult yoga positions like the compass pose require time and practice to master. Be patient and allow your body to gain the flexibility to express the pose fully.

Injuring your body by pushing it beyond its limits is guaranteed. Pushing too far means you can’t hold a stretch for more than a second without pain. Back off and gently work up to the stance with changes.


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.

Read More: A Comprehensive Guide: How to Clean Yoga Mat?


  1. Is the Compass Pose in yoga reasonable for fledglings?

With consistent practice and prepared teachers, fledglings can endeavor towards the Compass Posture, which is more progressed.

  1. Can I hone the Compass Pose in yoga if I have hip or back issues?

Those with hip or back issues should visit a specialist before doing the Compass Pose. They may have to alter their posture to avoid aggravating their conditions.

Hasnat Afzal

Muhammad Hasnat is a Professional Writer. He resides in Pakistan. He's a friendly professional content writer and copywriter with 4 years of experience specializing in Health, Tech, Fashion, and Kitchen. 📝 With expertise honed over 4 years, he crafts compelling content in Health, Tech, Fashion, and Kitchen domains, bringing clarity and creativity to every project. 📚 My projects reflect a passion for exploring diverse topics, from decoding the latest health trends to unraveling the intricacies of technological innovations, from delving into the world of fashion to uncovering the secrets of culinary excellence. ✨ Beyond the words, he infuses each piece with a personal touch, aiming to connect with readers on a human level, making complex concepts accessible to all.

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