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

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

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