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Hey, my name is Elyce Elowen. I am a daily Yogi and help to lead others’ journeys that they have decided to take on the mat.
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ToggleCompass Yoga Pose and the Benefits: Today I would like to share with you how wonderful Compass Yoga Pose is!
No matter which group of practicing yoga fans you belong to, this guide will be useful for you to improve your Aswa Pada Sirsasana.
I will also provide some tips that can help you sweep all the disadvantages under the carpet with the help of some more practical guidance that I will give herein below.
Now let me introduce you to Compass Yoga Pose and learn how it takes your flexibility and core strength to the next level!
What is a Compass Yoga Pose?
The Compass Yoga Pose or Parivrtta Surya Yantrasana is an intermediate side bending yoga pose of the Ashtanga system of hatha yoga. It pulls your hamstrings, hips, and spine as it tones your abdominal muscles.
This pose helps you achieve balance and deep stretch causes a stretch on the hamstrings as well as the side body.
You bend one leg and pivot the top half of the body to resemble the figure of eight, and that is how it is known.
I would like to dedicate this pose to the side bending yoga poses as it needs balance, strength, and a lot of patience from the person.
This means that if you master it gradually every step at a time it will become easier in the long run.
Compass Pose in yoga seems to be very challenging sometimes but it has many advantages in case lots of patience and proper care are taken. [1]
How to Prepare for a Compass Yoga Pose

Unlike the Compass Pose yoga, proper preparation for it is sometimes just as significant as doing the action.
Follow these tips to prepare:
- Choose a quiet, comfortable space.
- Warm up with stretches to loosen muscles and joints.
- Use props like a yoga strap for support if needed.
- Begin with simple poses to ease into flexibility.
- Practice mindfulness to stay focused and relaxed.
These steps will help so that entering the new pose will be as easy as possible.
Warm-Up Exercises for Compass Yoga Pose
Here are some simple warm-ups to help your body open up before doing the Compass Pose yoga:
- Joint Rotations: Wrist circles, hip circles, and ankle circles.
- Side Stretches: Bend to the left and right to extend into your waist.
- Forward Bends: Learn the basic forward bends to stretch your hamstrings.
- Dynamic Lunges: Stretch your hips with the moving lunges exercise.
- Cat-Cow Stretch: To begin with, stretch your backbone through Cat and Cow poses.
These exercises will help your muscles and minimize the chances of an injury occurring.
How to Perform Compass Yoga Pose

Here is a simple step-by-step guide to help you perform Compass Pose in yoga:
- Sit on the mat with one leg extended straight and the other bent, foot near the inner thigh.
- Hold the bent leg’s foot with the opposite hand. Inhale and lengthen your spine.
- Lift the bent leg upward while sliding your hand underneath it for support. Straighten the leg as much as possible, creating a stretch resembling a compass.
- Keep the pose steady for a few deep breaths before switching sides.
The market starts off slowly and the leg should be raised to only extend as much as is comfortable on the body.
“Here’s a video that explains this yoga pose in more detail.”
Body Parts Movement:
Body Part | Movement Type | Description |
Hands | Moving, Static | Hands move to hold the foot, then remain steady for support. |
Chest | Static | Chest stays open and lifted to maintain alignment. |
Feet | Moving, Static | Feet extend upward and stay steady during the pose. |
Knees | Moving | Knees bend and straighten depending on flexibility. |
Shoulders | Moving, Static | Shoulders adjust slightly but remain relaxed throughout. |
Back | Static | Back stays elongated to support proper posture. |
Benefits of Compass Yoga Pose
Mental Benefits
- Reduces stress and scales up attention and awareness.
- Relieves tension through the breath.
- Makes you more confident as you gain new flexibility.
Physical Benefits
- Stretches the back of the legs and the hips.
- Tones the muscles of the abdomen and unbends the spine.
- Helps in lengthening the side body line and also extends the spinal column.
The stretch presented with this pose will help you work on both strength and mobility exercises at the same time.
Variations of Compass Yoga Pose
Here are some variations you can try:
Half Compass Pose: Try to put the bent leg on the floor to make yourself more stable.
Strap Assisted Compass Pose: Yoga strap in a way that allows one to stretch the foot gradually.
Compass Pose with Support: Do position while leaning your back against the wall.
All these modifications assist you to practice safely at different levels. [2]
Modifications for Compass Yoga Pose
If Compass Pose feels too intense, try these modifications:
If seated for the most part of the meeting; you can stand on one side of the yoga block under your chair to adjust your seated posture.
As you stretch, remain with the bent knee lower to minimize the stretch.
It is good to take a break in between the times you try to solve a particular problem, in order to avoid exhaustion of muscles.
Beginner Tips for Compass Yoga Pose
You should begin with fundamental yoga side bending poses exercises to warm up the system.
Props such as a strap should be used to assist you reach your foot for the stretch.
To remain as least stressed as possible, try to focus on the process of breathing.
Participate often but do not overdo yourselves.
Spider Yoga: Benefits and Simple Poses to Try Today
Expert Tips for Compass Yoga Pose
Retain your stomach muscles contracted to help support your body weight at this position.
For the position of the compass look at the compass shape and align the body.
Stay in the specific position longer as the performing muscles gain flexibility.
Lose tightness after practice, for instance bending after a football match to avoid sore muscles.
Safety Precautions
I would advise those who have spine or hip complications to avoid this posture.
Take care not to sprain your fingers while typing in grace as you warm up intensely.
If you have hamstrings tight you should use a yoga strap.
Do not proceed if you experience any kind of pain or discomfort.
Common Mistakes to Avoid
Incorporating too much hamstring stretch in initial warm-up sessions and warm-down sessions.
Rounding the spine instead of having this long, long spine, which tilts back during breathing.
Stuttering, stammering, not illegal but forgetting how to breathe and hold your breath.
Case Study:
On Reddit User (MforMika) A very lovely Pose. As someone with really tight hamstrings, completely understand the sensation, pleasure, and work you’ve done. For more knowledge Visit Reddit
VeryFit Life Final Words
In my understanding, Compass Yoga Pose is one of the many great stretches that help to develop flexibility with a focus on the core muscles of the body.
At least it may look a little hard at the start, but gradually with some work, it will definitely show improvement.
This stretch gives one’s patience and helps you bond with the body on a deeper level.
However, ensure that you start painfully slowly, just savor the whole process, and of course, be glad for the small wins.
FAQ’s
Can a beginner do Compass Yoga Pose?
New players are advised to try the real ones with modifications using any belt straps.
When is it recommended for me to practice Compass Pose?
To get things working you can try to play at least 2-3 times a week.
Which muscles Compass Pose involves?
You get a good stretch on your hamstrings and hips and you even feel the abs being pulled in.
Can Compass Pose help reduce stress levels?
Indeed, it enhances part relaxation in the sense that it discourages shallow breaths.
What must I do if I can not move the leg straight?
Both routine stretching and using the yoga strap will enhance flexibility when done slowly.
That’s all about understanding, ideas, and tips for you; now you are welcome to Compass Yoga Pose.
It does not matter how long it takes or how deep you are, always remember to breathe and allow yourself to just be.
Source:
Heagberg, K. (2016, August 4). Find your bearings in compass Pose: a Step-by-Step guide.
McDougall, A., & McDougall, A. (2021, October 13). 10 poses to help you prepare for compass pose. Yoga Journal.
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