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Your Body – Compass Pose (Parivrtta Surya Yantrasana)

We are suggesting some selected Yog Asanas to rejuvenate your body. Next in the series is:

Compass Pose (Parivrtta Surya Yantrasana)

Benefits: 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.


1. Begin by sitting in Sukhasana (cross-legged position).

2. Bend the right knee and bring it close to your chest as if hugging it.

3. Stretch out the left leg in front of you.

4. Keep your right arm in front of your right leg and bring your right hand under your right leg. Put your fingertips firmly on the ground or mat. With your left hand reach your right foot and lengthen your right leg as much as possible, simultaneously taking your left arm overhead and straightening that as well.

5. Keep your gaze fixed on the left arm.

6. Hold the pose for at least 10 seconds and repeat with the other side.

Rest in Crocodile pose if you feel exerted.

Beginners Tips: – 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).

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