Compass Pose is a complicated seated pose, that has demanded a lot of your shoulders, hips, and hamstrings. so it’s important to make sure your body has prepared for it adequately before giving it a try.

It also referred to as Sundial Pose (Parivrtta Surya Yantrasana) (Parivrtta = revolved, Surya = sun, Yantra = instrument) is an intermediate/advanced yoga posture. 

To gets benefits of Compass pose requires commitment and patience. even that it gives the yogi most advanced opportunities to learn and develop physically, mentally, and spiritually along the way.

The body needs to be warm and open before moving into compass pose, practice a few warm-ups poses such as side angle pose, Uttanasana, lizard pose, leg-over-shoulder pose, revolved wide-legged standing forward folds, pyramid pose, big toe pose,  fire log pose, gate pose, and sun salutes, as well as plenty of simpler hip, hamstring, shoulder and side-body stretches.

Before getting the benefits of compass pose, we will learn how to do and which precautions remember.

How to do Compass Pose

  • To come in compass pose, first, you need to sit in a comfortable, cross-legged position.
  • Bend your right knee,  hugging it into your chest and leave your left leg bent.
  • Now, slowly lift your right leg with your left hand.
  • Make sure your right arm underneath your right knee and try to bring the right fingertips to the floor outside of your right hip.
  • In this point, use your left hand to position your right knee as high up on the right arm as possible.
  • Breathe slowly and lengthening your spine. Make sure right knee to align behind the right shoulder.
  • Now, try to straighten your right leg as you stretch your left arm back behind your head. make sure to keep your spine upright.
  • Maintain the final pose for up to 10 slow breaths. Use your inhales to lengthen the spine and exhales to deepen the stretch.
  • For come out Compass pose, inhale and lengthen your spine. Then exhale, release the foot, and bend the right knee to slowly dissolve out of the posture.
  • Repeat all above point for the opposite side.

Benefits of Compass Pose

  • Compass pose is hip openers, that is so good for us because there are over 20 muscles that cross the hips. it works to lengthen these muscles.
  • This creates better posture and alignment through the whole body.
  • It helps to open the sides of the ribcage, shoulders, and tissues of the lung meridian.
  • Compass pose also works for reducing tension in the shoulders, that can help with tension headaches, stress, and also helps to improve overall posture.
  • Compass pose is believed to open the Svadisthana (sacral) chakra, which is associated with creativity and sexual energy.


  • According to the experts, this asana is considered best when yogi practiced early in the morning. Mornings are preferred as the food is digested as well as the body has the energy to perform the asana. Due to some reason, you cannot practice it in the morning, you can practice this asana in the evening as well. But at least keep 3-5 hour gap between your practice and meal.
  • Dolphin pose must avoid deep squats with any knee injury.
  • Avoid this Asana, in case of back, neck, ankles your arms injury.


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