parivrtta (revolved) + surya (sun) + yantra + (instrument) + asana (pose)
You call it Compass Pose & I call it Sundial (I mean, look at it!), but whatever you call it, this twisty-balancing side bend is both an expansive & grounding high intermediate posture that requires strength & flexibility in equal measure. This amazing core-strengthener engages your shoulders, groins, arms, legs, neck, abdomen, hips, & knees. While Parivrtta Surya Yantrasana helps to release unnecessary tension in the body, it nonetheless requires a lot of preparation (do warm up with hip & shoulder openers, revolved poses, & hamstring stretches!) & practice, practice, practice. Consider preparing for the pose with Heron, Half Lotus, Shooting Bow, or Cobbler's Pose, & following it up afterwards with Cradle Pose, Garland Pose, &/or Half Pigeon. If bringing your bent leg up & over your shoulder is out of the question, maybe make lifting your foot off the mat & bringing your shin parallel to the mat (think Cradle Pose) as your objective. It´s all good. Very few of us can straighten the top leg & revolve the torso on the first go. Like the compass or sundial it represents, Parivrtta Surya Yantrasana encourages us to use our bodies as an instrument to guide us back home (or tell the time) - with time & practice, you'll have no problems finding your bearings!
Benefits:
strengthens the core, especially the abdominal muscles & the spinal muscles (erector spinae)
stretches the deep fascia, the hamstrings & their associated muscles, the entire adductor muscle group, the gluteus, the neck & shoulders, the external hips, & the muscles of the side body
opens the hips
improves the elasticity of the spinal column
enhances breathing capacity & space in the chest cavity
releases tension in the lats, obliques, and QLs (the muscles on either side of your lumbar spine
stimulates the internal organs, especially the digestive system.
helps improve posture, balance, & coordination.
Remember: be mindful about your alignment as there´s a tendency for the front body to slump down/ round over. Also, the front shoulder shouldn´t be forced forward: this will strain your neck as well as the muscles of the rotator cuff. Flex the pinkie toe of your grounded (front) foot to help keep that leg active.
Props: if you struggle with strength &/or flexibility, use a strap to support your raised foot & strengthen your shoulders & arms.
Modify or avoid Compass / Sundial Pose if you
are pregnant or postnatal. No, no, no, & no.
have really tight hamstrings
suffer from a slipped disc, sciatica, &/or low back pain
have any shoulder or hip dislocation issues
suffer from knee pain.
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