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TUTORIAL
Compass Pose

 

Kiana Ng Yoga

Parivrtta Surya Yantrasana

One of my favourite poses! There’s something elegant, beautiful and freeing about this pose… Maybe because it represents guidance & direction.

Alignment Principles

  • Start in Sukhasana (Easy Pose)
  • Lift your right shin into your chest for Baby Cradle position
  • Take your right hand to the inside of the leg to hold the back of the right heel & take your left hand around the top of the foot to hold the pinky edge of the foot
  • Start to lift the leg/knee as high up the right shoulder as it will go
  • Once you have the leg up there, reach your right finger tips out to the right on to your mat
  • Keep your right shoulder plugging back, elbow straight
  • Exhale to start to straighten the right leg towards the sky with the left hand helping you pull the leg straight
  • NOTE: You can keep both sit bones grounded so that the right leg kicks out on a diagonal, or the right hip can lift so that the right leg kicks straight up in a vertical line
  • As the left arm pulls over your head and the right leg straightens, pop your head through the window between the left arm and right leg to turn the gaze up & to the left
  • Revolve your torso open towards the left

Prep. Poses:

  • Happy Baby Pose (Ananda Balasana)
  • Lizard Pose (Utthan Pristhasana)
  • Monkey Pose / Splits (Hanumanasana)
  • Bound Standing Forward Fold (Baddha Uttanasana)
  • Pigeon (Rajakapotasana)
  • Revolved Head to Knee Pose (Parivrtta Janu Sirsasana)

Modifications/Variations:

  • Use a strap around the foot

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