Compass Pose

Parivṛtta Sūrya Yantrāsana

Read what the gnome says

Compass Pose! From seated, hold one foot and thread the shoulder under the knee, then straighten the leg out to the side and arc the torso over. Keep the sitting bones grounded and the spine long. Go gently on the hamstrings. Breathe, navigating gnome.

Works on Hamstrings · Adductors · Obliques

How to do it

1. Sit tall with one leg bent, then hook the opposite shoulder behind the lifted knee.
2. Take hold of the foot or lower leg and begin to straighten the leg to the side.
3. Lift the chest, keep the sit bones grounded and hold; switch sides.

Common mistakes

• Don’t force the leg straight: keep a soft bend.
• Don’t collapse the chest.
• Don’t lift the opposite sit bone.

Benefits

• Gently mobilises the spine.
• Stretches the back, hips and shoulders.
• Leaves the back feeling fresh and long.

Take care: Go easy or skip if you have back or neck pain, or are pregnant. Twist from the whole spine, not by cranking the neck or lower back.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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