{"id":171723,"date":"2026-06-15T07:00:49","date_gmt":"2026-06-15T11:00:49","guid":{"rendered":"https:\/\/yogauonline.com\/?p=171723"},"modified":"2026-06-15T19:24:31","modified_gmt":"2026-06-15T23:24:31","slug":"finding-your-way-to-seated-compass-pose-parivrtta-surya-yantrasana-3","status":"publish","type":"post","link":"https:\/\/yogauonline.com\/pose-library\/finding-your-way-to-seated-compass-pose-parivrtta-surya-yantrasana-3\/","title":{"rendered":"Finding Your Way to Seated Compass Pose (Parivrtta Surya Yantrasana)"},"content":{"rendered":"

Seated Compass Pose, also referred to as Sundial Pose (Parivrtta<\/em>\u00a0= revolved,\u00a0Surya<\/em>\u00a0= sun,\u00a0Yantra<\/em> = instrument) is a simultaneously grounding and expansive yoga posture with powerful energetic effects. Rich in symbolism, the pose uses the body as an instrument to guide us home.<\/p>\n

This intermediate\/advanced yoga posture requires equal parts strength and flexibility. Several areas of the body need to be warm and open before moving into this pose. Teachers will often sequence an entire class to peak in Sundial Pose. This requires progressively opening the hips, groins, hamstrings, shoulders and side bodies.<\/p>\n

The good news is, this pose is built in clear, preparatory stages with a handful of different options for beginners. This includes using a strap to bridge the gap between foot and hand for those with tighter shoulders and hamstrings. Working all of the actions required in Revolved Head-to-Knee Pose (Parvritta Janu Sirsasana)\u00a0is an excellent precursor to Sundial Pose.<\/p>\n

<\/span>Getting Into Seated Compass Pose<\/strong><\/span><\/h2>\n
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  1. Start seated in a cross-legged position. Place the sole of your right foot on the floor. Leaving your left foot where it is, and hug your right knee into your chest.<\/li>\n
  2. Lengthen your right arm along the inside of your right knee and grab hold of the outside of your right foot. With your left hand behind you for support, lean back as you lift your right foot off the floor. The sole of your foot should be facing the front of the room, shinbone parallel to the floor.<\/li>\n
  3. Hold onto the outside of the right foot with your right hand. Flex your right foot as you pull the right foot and knee straight back alongside the outer right ribs.<\/li>\n
  4. Flex your left foot as well, and firm your left inner thigh down to lengthen up through the spine. Then raise your left arm up and across your chest. Reach over the top of your right foot to grab the outer edge of that foot with your left hand.<\/li>\n
  5. With the left hand holding the right foot, release the right hand down to the floor beside your right hip with your right arm inside and under your right leg.<\/li>\n
  6. Leaning onto your left hip, pull your right knee further back with your left hand. Swing the leg higher up and over your right shoulder (as though you were throwing a purse over your shoulder).<\/li>\n
  7. Pause and take a deeper inhalation. With your left hand gripping your outer right foot lean more into your right hand. Begin to straighten your right leg, pushing your right foot into your left hand, on the exhalation.<\/li>\n
  8. As you begin to straighten your right leg, simultaneously pull back with your left hand. Bring the left arm behind your head, and turn your chest, belly and gaze to the left, looking up under your left armpit.<\/li>\n<\/ol>\n

    To release, rebend the extended top knee. Remove your right arm out from underneath your right leg and release the foot to the floor.<\/p>\n

    <\/span>Common Misalignments in Compass Pose<\/strong><\/span><\/h2>\n

    Two major misalignments commonly occur during Sundial Pose:<\/p>\n