Parivrtta Surya Yantrasana
परिवृत्त सूर्य यन्त्रासन
Parivrtta Surya Yantrasana (Compass Pose) is a seated side stretch with one leg extended behind the shoulder.
Anatomy Involved
Benefits
- Extreme hamstring and shoulder opening
- Side body stretch
- Develops patience
- Beautiful peak pose
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Hamstring injuries
- Shoulder injuries
- Hip injuries
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Sit on the front edge of your sitting bones
- 2Lengthen the spine upward on each inhalation
- 3Keep the chest lifted and shoulders relaxed
- 4Ground down through the sitting bones
- 5Maintain an elongated spine — avoid rounding the back
- 6Allow the hip joints to open gradually — never force
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
hamstring injury
Keep the leg bent. Use a strap.
Target Areas
Practice Flow
About this Pose
Parivrtta Surya Yantrasana (Compass Pose) is a seated side stretch with one leg extended behind the shoulder.
How to Practice
1. Sit in Dandasana.
2. Bend right knee, lift right leg.
3. Thread right leg behind right shoulder.
4. Right hand reaches under right leg — to floor behind.
5. Left hand holds outer edge of right foot.
5 more steps remaining
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Frequently Asked Questions
Common questions about Parivrtta Surya Yantrasana
What is Parivrtta Surya Yantrasana?
Parivrtta Surya Yantrasana (Compass Pose) is a seated side stretch with one leg extended behind the shoulder.
What are the benefits of Parivrtta Surya Yantrasana?
Extreme hamstring and shoulder opening. Side body stretch. Develops patience. Beautiful peak pose.
Who should avoid Parivrtta Surya Yantrasana?
Avoid this pose if you have: Hamstring injuries, Shoulder injuries, Hip injuries.
How many steps are in Parivrtta Surya Yantrasana?
Parivrtta Surya Yantrasana is practiced in 10 steps. Sit in Dandasana.
Is Parivrtta Surya Yantrasana suitable for beginners?
Parivrtta Surya Yantrasana is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Parivrtta Surya Yantrasana?
You may use: strap. Props make the pose more accessible and comfortable.
What conditions does Parivrtta Surya Yantrasana help with?
Parivrtta Surya Yantrasana is therapeutic for: flexibility.
What poses should I do before Parivrtta Surya Yantrasana?
Prepare with: Staff Pose, Baddha Konasana, Upavistha Konasana. These warm up the relevant muscles and joints.
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