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 Compass Pose alignment 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
Benefits of Compass Pose
- Extreme hip flexibility and mobility
- Deep hamstring and IT band stretching
- Improved spinal rotation and twist capacity
- Enhanced body awareness and proprioception
- Mental focus and concentration development
- Sense of achievement and confidence building
Prerequisites and Progressions
- Seated Forward Fold: Deep, comfortable forward fold with straight legs
- Leg Behind Head: Ability to place leg behind shoulder
- Deep Hip Opening: Lotus prep and hip opening sequence mastery
- Spinal Twists: Advanced seated and standing twist variations