Compass Pose
Surya Yantrasana
Teacher: Nikelola
Find your true north with Compass Pose (Surya Yantrasana). This playful yet challenging side-body opener lengthens hamstrings, frees the hips, and expands your breath as you rotate toward calm focus.
Common Name: Compass Pose or Sundial Pose
Sanskrit Name: Surya Yantrasana (SOOR-yah YAN-trah-suh-nuh)
Level: Intermediate
Pose Type: Seated, Spinal Twist, Hip Opener, Stretch
Target Areas: Hamstrings, Hips, Shoulders, Core
Compass Pose, or Surya Yantrasana, is a seated side-body opener that combines a deep hamstring stretch with hip external rotation and strong shoulder flexion. As the torso lengthens and rotates, the pose expands the rib cage, strengthens the core, and builds mobility through the spine and shoulders. Many practitioners use it to counter slouching from desk work, since it encourages upright posture and fuller breathing.
Regular practice can improve hamstring flexibility, open tight hips, increase shoulder range of motion, and sharpen body awareness and focus. It can also ease tension along the obliques and intercostal muscles, which supports deeper inhalations. The Sanskrit name translates to “revolved sun instrument,” a nod to the shape of a compass or sundial as the lifted leg points skyward and the torso orients like a needle finding true north.
Compass Pose Steps
Teacher: Jared
Step 1
Start seated: Sit tall in Staff Pose with both legs extended. Bend your right knee and hug the shin in toward your chest to wake up the hip.
Step 2
Cradle and open the hip: Rock the right shin like a baby to soften the outer hip and glute. Keep your spine long and your breath steady.
Step 3
Thread the arm: Slide your right arm under the right knee so the knee rides high on your right upper arm or shoulder. Plant your right hand on the floor beside your hip for support.
Teacher: Passion
Step 4
Set the base: Extend your left leg straight on the mat. Root through your left sit bone and press your right hand firmly into the floor to lift and lengthen your torso.
Step 5
Catch the foot: Reach your left hand across to hold the outside edge of your right foot. If the foot is far away, loop a strap around the ball of the foot.
Step 6
Lengthen and rotate: Inhale to lift your chest. Exhale as you begin straightening the right leg diagonally up and to the left while rotating your ribcage open. Keep both sides of the waist long and your neck relaxed.
Step 7
Find the pose and breathe: Stack your shoulders as much as is comfortable, gaze upward or to the side, and take 3 to 5 slow breaths. Release with control, then switch sides.
Modifications
Teacher: Steph
Sit on a folded blanket or block to tilt the pelvis forward.
Use a strap around the lifted foot for reach.
Keep the lifted knee bent instead of fully straight.
Bend the bottom leg or place the foot on the floor.
Hold the shin or ankle instead of the foot.
Half Compass: keep the leg bent and stay more upright.
Benefits
• Hamstring flexibility
• Hip opening
• Shoulder mobility
• Side-body lengthening
• Spinal rotation
• Core engagement
• Posture support
• Deeper breathing
Cautions
• Hamstring or adductor strain
• Hip or knee injury
• Shoulder or rotator cuff issues
• Low back or SI joint pain
• Sciatica flare
• Recent surgery
• Pregnancy. Use supported variations
• Joint hypermobility. Avoid overstretching
