Seatedfamilies.hip-opener
Compass Pose
Parivrtta Surya Yantrasana
From a seated position, one leg is hooked over the shoulder and extended upward while the torso rotates and the opposite arm reaches overhead toward the lifted foot. Combines hamstring flexibility, shoulder openness, and deep spinal rotation.
- ·Opens the hamstrings and IT band
- ·Deeply stretches the shoulder and side body
- ·Improves spinal rotation
Instructions
- 1Sit on the floor with legs extended, then bend the right knee and draw the right foot toward the left hip.
- 2Thread your right arm under the right knee, bringing the knee as high onto the right shoulder as possible.
- 3Place the right hand on the floor beside the right hip for support.
- 4Grip the outer edge of the right foot with the left hand, keeping the foot flexed.
- 5On an inhale, begin to straighten the right leg upward and to the left, extending through the heel.
- 6Turn the gaze up toward the raised foot and hold for 4 to 6 breaths before releasing slowly.
- 7Release with control and switch sides, noting any asymmetry in hip flexibility.
Contraindications & precautions
- ⚠Tight hamstrings or recent hamstring tear — forcing the leg straight risks overstretching the muscle; work with a bent knee instead.
- ⚠Sacroiliac joint dysfunction — the deep external hip rotation combined with leg extension creates significant torque at the SI joint.
- ⚠Neck or cervical spine injury — avoid turning the head to look at the raised foot and keep the gaze forward instead.
Videos containing this pose
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