Compass Pose or Parivrtta Surya Yantrasana (Par-ee-vrt-tah SUR-yuH Yan-truh-AHS-anah ) is an intermediate to advanced seated posture with a twist that requires flexibility throughout the body. The name comes from the Sanskrit, parivrtta, meaning “revolved” or “twisted”; surya, meaning “sun”; yantra, meaning “instrument”; and asana, which translates as “pose” or “posture.”
In Parivrtta Surya Yantrasana, the drishti (gaze) can be straight ahead, but for a deeper twist, the gaze is toward the sky and over the upraised arm.
The pose is believed to open the svadisthana (sacral) chakra, which is associated with creativity and sexual energy. When svadisthana is balanced, the yogi experiences feelings of joy, wellness, pleasure, connection, abundance and transforming power.
Benefits and Contraindications
Helps increase overall agility
Opening the hips and stretching the hamstrings
Stimulates the internal organs
Helps strengthen and lengthen the stabilizing muscles of your spine, maintaining spinal mobility
Back or spinal cord injuries
Photo poses in different angles
Frequently Asked Questions
Compass Pose works on various muscles, including the hamstrings, glutes, hips, quadriceps, lower back, and core muscles.
Compass Pose is an advanced yoga posture that requires a great deal of flexibility, strength, and balance. It’s not recommended for beginners or those with limited flexibility.
To prepare for Compass Pose, you can practice other hip and hamstring openers. You can also work on strengthening your core, shoulders, and back muscles through other yoga poses and exercises.
Like any advanced yoga posture, Compass Pose can cause injuries if not done correctly or without proper preparation. It’s essential to warm up before attempting this pose and to listen to your body’s signals.
Yes, Compass Pose can be modified for beginners or those with limited flexibility by using props, such as a strap or block, to support your body and gradually work towards the full expression of the pose.
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