Sanskrit: Surya Yantrasana

Compass pose requires the following:

-Hamstring flexibility and mobility

-Glute strength

-Outer hip flexibility

**Make sure you are nice and warmed up before attempting compass pose. Using a strap works extremely well in attempting the seated variation or standing balancing variation** Please see below for step by step instructions on how to get into compass pose:

Seated Variation

  1. Come into a cross legged seated position at the top of the mat
  2. Bring sole of right foot onto the mat
  3. Begin to hug the belly up and in engage the right glute
  4. Bring right leg over right shoulder like you are wearing it like a backpack
  5. Bring right hand behind you so the fingers are pointing away and lean forward
  6. As you engage the right glute, pull left knee toward the mat
  7. Take the left hand and capture the outside of the right foot
  8. Spin the chest up and straighten out the right leg
  9. Hold for 2 rounds of breath and gently release
  10. Repeat on opposite side

Standing Balancing Variation

  1. Come standing at the top of the mat
  2. Take hands to the hips and root through the left foo and lift right knee to 90 degrees
  3. Use the right hand to sling right leg over right shoulder
    1. Pro-tip: keep a gentle bend in the left knee until you are ready to rise up
  4. Capture the outside of the right foot with the left hand and engage the right glute
  5. Spin the chest up and straighten the right leg on an exhale
  6. Straighten the left leg and create length in the spine
  7. Hold for 2 rounds of breath
  8. Repeat on the opposite side

Watch the video tutorial with Tanya on our YouTube Channel!