Vinyala

Pose sheet

Compass Pose (Sundial Pose)

Parivṛtta Sūrya Yantrāsanaपरिवृत्त सूर्ययन्त्रासन

Seated, extend one leg over your shoulder and rotate your chest.

Open this pose in the 3D body

Steps

Support

Both sitting bones, bent left leg, and right fingertips.

Enter

  1. Sit; bend your left leg, bringing the heel toward your groin.
  2. Cradle your right shin with both hands and lift your knee.
  3. Position your right thigh high over your right shoulder.
  4. Hold your right foot's outer edge with your left hand.
  5. Ground right fingertips; extend your leg and rotate to the left.

Hold

  1. Keep both sitting bones grounded and your chest lifted.
  2. Hug your leg against your arm to prevent slipping.
  3. Lengthen your spine and rotate your ribs to the left.
  4. Keep your right elbow straight and your neck long.

Exit

  1. Exhale and bend your right knee.
  2. Release your foot and lower your leg with control.
  3. Repeat on the other side, reversing your arms and legs.
Breathing
Breathe continuously; lengthen your spine as you inhale.
Gaze
Upward, under the left arm.
Duration
3–4 breaths per side.

Adapt

Adaptations

  • StrapLoop it around the raised foot; hold with the opposite hand.
  • Bent kneeKeep your raised knee bent while maintaining a lifted chest.
  • Preparation without the leg over the shoulderHold the raised foot with both hands, keeping your chest lifted.

Variations

  • Hold the big toe with the opposite hand.

Signals of effort

  • Deep flexion and abduction of the raised hip.
  • Raised leg extended with the thigh over the shoulder.
  • Spinal rotation and lateral flexion.
  • Arm overhead; partial weight on the supporting hand.