Parivrtta Surya Yantrasana, also known as Compass pose in English, is a deep and twisty shoulder, hip and hamstring-opening seated pose.
Before you attempt the pose it’s important to make sure your body has prepared for it adequately. Sun Salutes, hip openers, and side stretches are absolutely great.
Here I am giving you two variations.
Compass Pose and Compass pose in half lotus
Step 1
Start from a comfortable seated position, make sure your seat bones are grounded.
Fold the left leg, heel to the groin.
Take the right leg between the arms, and rock the baby, a few times.
Step 2
Slide the right leg behind the right shoulder.
Right hand on the floor to help you balance, the left hand on the right foot.
Step 3
Inhale
Extend the right leg fully, with the help of the left hand.
Step 4
Exhale
Drop the hips down, and both sitting bones should be on the floor.
The right hand pressing on the mat.
Twist to the left the torso
Inhale
Look to the side
Repeat with the other leg as well.
Compass pose with half lotus
Step 2 – 3 – 4 are the same as the previous variation
Step 1
Start from a comfortable seated position, make sure your seat bones are grounded.
Fold the left leg, into half lotus.
Take the right leg between the arms, and rock the baby, a few times.