PA
Parivrtta Surya Yantrasana
परिवृत्त सूर्य यन्त्रासन
Advancedseated
Target Muscles
hamstringsshouldersobliqueship rotators
Benefits (4)
- + Extreme hamstring and shoulder opening
- + Side body stretch
- + Develops patience
- + Beautiful peak pose
Avoid If (3)
- - Hamstring injuries
- - Shoulder injuries
- - Hip injuries
About
Parivrtta Surya Yantrasana (Compass Pose) is a seated side stretch with one leg extended behind the shoulder.
Step-by-Step Instructions
1
1. Sit in Dandasana.
2
2. Bend right knee, lift right leg.
3
3. Thread right leg behind right shoulder.
4
4. Right hand reaches under right leg — to floor behind.
5
5. Left hand holds outer edge of right foot.
6
6. Straighten right leg — up and to the side.
7
7. Chest open, gaze upward.
8
8. Body like a compass needle — extended in one direction.
9
9. Hold 3-5 breaths.
10
10. Other side.