Compass Pose (Parivrtta Surya Yantrasana)

Parivrtta Surya Yantrasana is a seated twist and hamstring stretch in Ashtanga Yoga.

Overview

Compass Pose, meaning “revolved sun dial pose,” is an advanced seated posture where one leg is lifted and placed behind the shoulder while the torso twists to face the extended leg.

Method/Content

From a seated position, one leg is straightened and the foot is brought behind the shoulder of the same side. The opposite hand reaches over to grasp the foot of the straight leg. The torso twists and opens toward the extended leg, creating a deep twist and hamstring stretch. The gaze follows the twist, looking upward.

Purpose/Benefits

Compass Pose deeply stretches the hamstrings, spine, and shoulders while opening the chest. It improves spinal mobility and digestive function. The pose develops flexibility and body awareness.

Verification Notes

• Found in Ashtanga Yoga Intermediate Series
• Advanced seated twist requiring significant flexibility