What is Compass Pose?
English Name: Chair Pose
Sanskrit Name: Parivrtta Surya Yantrasana (pronounced pah-ree-VRIT-tah SOOR-yah yan-TRAH-suh-nuh)
Category: Hip Opener, Twist, Advanced, Seated
Compass
Pose
Compass Pose, or Parivrtta Surya Yantrasana, is an advanced seated twist and hamstring opener that challenges balance, flexibility, and focus. This dramatic-looking pose involves extending one leg skyward while twisting the torso, creating a striking asymmetrical shape that resembles a compass.
More than just a show-stopping posture, Compass Pose builds deep mobility in the hips, hamstrings, spine, and shoulders. It requires a combination of core stability, breath awareness, and open-minded patience—making it a favorite in more advanced Hatha and Vinyasa practices.
Benefits of Compass Pose
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Opens Hamstrings: Deep stretch for the extended leg and hip
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Improves Spinal Flexibility: Engages and lengthens the thoracic spine through a twist
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Expands Shoulder Mobility: Encourages external rotation and openness in the upper body
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Strengthens Core: Requires stability and balance in the abdominals and side body
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Boosts Mental Focus: Demands presence, breath control, and patience
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Enhances Body Awareness: Teaches coordination and fine motor control
How to Practice Compass Pose
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Begin in a seated cross-legged position or from Half Lord of the Fishes Pose.
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Hug your right knee into your chest and thread your right arm under the right knee.
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Grab the outside of your right foot with your left hand.
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Inhale to lengthen the spine. On an exhale, begin to straighten the right leg upward while keeping the arm under the leg.
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Rotate your torso slightly left and gaze upward or straight ahead.
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Use your breath to maintain length and ease. Keep the lifted leg active and the shoulders soft.
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Hold for 3–5 breaths, then release slowly and switch sides
Alignment Tips & Cues for Chair Pose
Alignment Tips:
- Keep the spine long—prioritize extension before deepening the twist.
- Ground evenly through the sit bones.
- Press through the heel of the extended leg to activate hamstrings and calves.
- Avoid hunching the shoulders—draw them away from the ears.
- Rotate gently through the ribs, not just the neck.
Simple & Effective Cueing Suggestions:
- “Lift your heart as you rotate through the ribs.”
- “Reach through the heel like a compass needle pointing north.”
- “Lengthen before you twist—let space create the shape.”
- “Soften your jaw and shoulders as the leg extends.”
- “Find steadiness in the sit bones to unlock openness.”
Contraindications
- Hamstring or Hip Injury: Avoid or modify if there’s active pain or tightness
- Shoulder Limitations: Modify the arm position to prevent strain
- Spinal Conditions: Use caution if twisting is contraindicated
- Pregnancy: Deep twists may not be safe in later trimesters
- Lack of Warm-Up: Attempt only after adequate hip and hamstring preparation
Modifications & Variations of Compass Pose
Modifications
- Use a Strap: Loop a strap around the foot if you can’t reach it comfortably
- Bend the Knee: Keep the lifted leg bent to reduce strain on hamstrings
- Support the Hip: Sit on a folded blanket to elevate the hips and improve alignment
- Adjust Arm Position: If shoulder tightness is present, skip threading the arm under the knee
Variations
- Compass Prep: Hold the foot with both hands while working on leg extension
- Twisted Seated Hamstring Stretch: Focus on rotation without the arm bind
- Revolved Head-to-Knee Pose: A gentler twist with forward fold qualities
- Standing Compass (Advanced): Perform a standing variation with leg extended upward
Common Mistakes to Avoid
- Rounding the Spine: Maintain length through the torso instead of collapsing
- Forcing the Twist: Let the twist evolve gradually rather than pushing
- Tensing the Shoulders: Keep the neck and shoulders soft to prevent strain
- Overstretching the Hamstrings: Engage muscles rather than forcing flexibility
- Holding the Breath: Steady, full breathing supports balance and openness
When to Avoid or Modify Compass Pose
- Tight Hamstrings or Hips: Work progressively or use props to support mobility
- Recent Shoulder or Spinal Injury: Consult a teacher or healthcare provider
- Pregnancy: Twisting and compression may be contraindicated
- Beginner-Level Practice: Build a foundation with seated twists and hamstring openers first
- Lack of Warm-Up: Avoid practicing cold—prep with poses like Seated Forward Fold or Half Lord of the Fishes
Why Practice Compass Pose?
Compass Pose is a beautiful synthesis of flexibility, strength, and awareness. It opens the entire back body—from the hamstrings to the shoulders—while integrating a mindful spinal twist. Practicing this pose builds patience and presence, teaching you how to create space within challenge. Though advanced in nature, Compass Pose offers a rewarding opportunity to explore depth, alignment, and elegance in your seated practice.
Frequently Asked Questions
Is Compass Pose suitable for beginners?
It’s considered an advanced pose, but beginners can work toward it with preparatory stretches and props.
What should I do if I can't straighten my leg?
Use a yoga strap or keep the knee slightly bent to avoid overstretching and still receive the benefits.
Can Compass Pose hurt the shoulders?
Yes, if forced. Always warm up the shoulders first and skip the bind if there’s any pain or tightness.
How can I warm up for Compass Pose?
Prepare with hamstring stretches (e.g., Seated Forward Fold), hip openers (e.g., Pigeon), and spinal twists.
Is Compass Pose more about flexibility or strength?
Both. It demands hamstring and shoulder flexibility, but also core engagement and balance to hold the shape.
Related Poses:
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