How to Do the Perfect Compass Pose (Parivrtta Surya Yantrasana) - Complete Guide
Want to master Compass Pose — the ultimate flexibility challenge that combines deep hip opening with spinal twist? You're in the right place.
Perfect Compass Pose (Parivrtta Surya Yantrasana) Technique
Compass Pose (Parivrtta Surya Yantrasana) is one of yoga's most demanding flexibility poses, requiring extreme hip mobility, hamstring flexibility, and spinal rotation. This advanced pose combines elements of seated forward fold, deep twist, and leg extension in a complex configuration that challenges every aspect of flexibility. Named after the compass instrument, this pose creates dramatic lines through the body while testing the limits of mobility. ChAIron's AI coaching ensures safe progression and proper alignment for this extreme pose.
Step-by-Step Form Guide
- Seated Start:Sit with left leg extended, right knee bent and open to side
- Arm Thread:Thread right arm under right thigh, hand to floor
- Leg Lift:Lift right foot, hook it behind right shoulder
- Reach and Grab:Reach left hand to grasp right foot
- Straighten and Twist:Straighten right leg, twist spine, look up
Common Mistakes to Avoid
- Attempting without adequate hip and hamstring flexibility
- Forcing the leg behind shoulder without proper preparation
- Collapsing in spine instead of maintaining length
- Rushing into full pose without intermediate stages
- Not warming up thoroughly with preparatory poses
- Holding breath during intense stretching phases
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- Hip opening progression and safety limits
- Spinal alignment and twist execution
- Leg positioning and extension quality
- Hand placement and grip stability
- Breath awareness during extreme stretching
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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