Compass Pose

How to

1. Begin seated in Dandasana (Staff Pose) with legs extended forward and spine tall.
2. Bend your right knee and place the sole of the right foot on the floor outside the left thigh.
3. Thread your right arm under the right thigh, reaching for the outer edge of the right foot with your right hand.
4. Extend the left leg out to the side and keep it engaged, toes pointing upward.
5. Use your left hand to hold the outer edge of the right foot and begin to extend the right leg upward, keeping the right shoulder under the right knee.
6. Rotate your torso to the left, opening the chest, and direct your gaze (drishti) upward.
7. Hold the pose for several breaths, maintaining length in the spine and awareness of your breath.
8. To exit, gently release the right foot, lower the leg, and return to Dandasana. Repeat on the other side.

Benefits

• Enhances flexibility in the hips and hamstrings.
• Improves mobility in the shoulders and spine.
• Strengthens the core muscles and promotes balance.
• Encourages mental focus and concentration.
• Can help in stress reduction and promoting a sense of calm.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher