Parivrtta Surya Yantrasana is a seated Yoga pose and it is an intense asana coz it stretches out your hamstrings and opens up your shoulders. It is performed by advanced practitioners because Compass Pose is a very challenging Yoga pose. Parivrtta Surya Yantrasana needs patience and reverence. Before performing this pose, your body needs a good warm up (warm up of hamstrings, groin, hips, spine, and shoulders). Before trying this Yoga pose, practice some warm up Asana such as Surya Namaskar then go for this Yoga pose. Without warming up your body don’t attempt this Asana.
In this Parivrtta means revolved, turned around; Surya represents the solar, sun; Yantra stands for device or instrument and the meaning of Asana is seat, pose or posture. When you perform Compass Pose, your body looks like an instrument same as Compass, so that’s why this asana named so.
Preparatory Yoga Poses: – Janu Sirasana, Uttanasana, Prasarita Padottanasana
Follow up Yoga Poses: – Parivrtta Janu Sirasana
Another Name: – The Compass Pose
Level of Asana: – Advanced
Steps of Parivrtta Surya Yantrasana
- First, sit in the Dandasana (Staff pose) keep your spine erect. Now slightly rotate your left leg in an outward direction and bend your left knee, Keep the sole of your left foot to the inner right thigh.
- With your left leg pressed against the ground or floor and pointing your knee outwards the left.
- Breathe out and pull your right foot towards the groin.
- Bend your right knee directly up. After that, place your right knee inward and hold (same like a hug) it near to your chest.
- Breathe In, raise your right foot up by your left hand, when you turn the leg in an outward direction in a way the back of the leg faces out toward the right.
- During this, keep your right arm around the outside of your right leg and under the knee, putting the right fingertips on the ground or floor.
- Raise and extend your right leg, bring your right knee high up to your right shoulder.
- Place your left hand on the outside of your right foot. Pull your left arm back behind your head during you straighten your leg.
- Now slowly open up your shoulders, twisting your torso gently to the left. Lift up by the spine as you leaning back little toward your lifted leg.
- Keep your most of the body weight on your right hand and right hip bone. Slowly raise your head without compressing your neck and look up to your left elbow.
- Remain in this Yoga pose and keep normal breathing about 30 to 60 seconds if possible.
- For discharging the pose, release your left hand from the right foot, untwisting your body when you lower your leg down and get back into the position of Dandasana, relax for few seconds. And repeat the same steps with your opposite leg.
(This Yoga pose is an advanced pose and needs lots of strength and flexibility in hamstrings. So try to lift and hold your leg as much as you are comfortable. May be you are unsuccessful in the first time, not to worry about this; with daily practice will make you better and better day by day. As we mentioned earlier, body warm up is essential for this, so precede the pose with good warm-up Asana like Sun Salutation (Surya Namaskar). Use a yoga strap for knee support and breathing properly during the Asana).
Benefits of the Compass Pose (Parivrtta Surya Yantrasana)
- Parivrtta Surya Yantrasana stretches out the groin, shoulders, spine, and hamstrings and opens up your hips.
- Right execution the Asana may stretch the tissue of the lung meridian which is good for respiratory organs.
- Strengthens your spine, lower back, and limbs along with improves the flexibility of your muscle.
- Compass Pose Improves your digestion and cleanses your digestive organs.
- Parivrtta Surya Yantrasana is beneficial for your liver and kidneys.
- Improves muscle flexibility.
NOTE: –
Avoid Parivrtta Surya Yantrasana (The Compass Pose), in back, neck or knee injury. Don’t go beyond over your capabilities. Breathe deeply in each step.