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The Compass Pose or Parivrtta Surya Yantrasana is a challenging seated pose that is an excellent shoulder opener. Owing to the complexity of the pose, it is usually attempted only by advanced yogis and is beneficial for those who want to open up their hips.
Compass Pose is effective in stretching the hamstrings, shoulders, hips, groins and the spinal column. This hip opening pose nourishes the lower back and limbs. Proper and regular execution of the pose stretches the tissues of the lung meridian and enhances muscle flexibility.
Parivrtta Surya Yantrasana stimulates digestion and cleans up the organs. This pose makes the spine more elastic and flexible and promotes leg flexibility also. Performing this pose regularly detoxifies the body, relieves constipation and relieves stress. The Compass Pose helps the practitioner develop patience, stability and sensitivity.
What you need: Room with fresh air (if you’re doing it inside, otherwise do it in open area), and you.
Difficulty Level: Advanced
Initial Position: Easy Pose (Sukhasana)
Drishti or Gaze: Forward
Rest in Crocodile pose if you feel exerted.
Since this is a very complex and challenging pose, beginners are advised to use Yoga Props like straps while performing this pose, also a proper warm-up is required before starting to perform this pose (e.g. Sun salutation sequence or Surya Namaskar).
Do not perform this pose if you have: