Fun Pose Friday: Standing Compass

Ashley Galvin in Standing Compass pose

Take your balance practice in a new direction. Standing Compass Pose is a variation of Compass Pose (Parivrtta Surya Yantrasana, or Sundial), a deep, seated stretch targeting the shoulders, hamstrings, and hips. In this version, you begin from standing, turning the pose into an advanced one-legged balancing posture.

Traditional Compass Pose already requires a lot of flexibility, and you’ll want to make sure you’re comfortable in it before practicing Standing Compass Pose. Regardless, you’re going to want to warm up your body with some prep poses. Practice some Sun Salutations, and make sure not to forget Sun Salutation B. Open your hips and find your balance with asanas like Gate, Half Split, Lizard, Extended Side Angle, Bird of Paradise, Triangle, and Warrior III.


Benefits of Standing Compass Pose

  • Increases flexibility in shoulders, hamstrings, and hips

  • Improves balance

  • Builds focus and resolve


How to do Standing Compass Pose

  1. Begin standing, then shift your weight into your left foot.

  2. Pick up your right leg with your left hand, supporting your right knee with your right hand.

  3. Cradle your right shin parallel to the floor, drawing it close to your body..

  4. Snuggle your right shoulder or forearm as far under your right knee as possible.

  5. If it helps you balance, bend your standing knee.

  6. Supporting your lower right leg with both hands, lift your right shoulder, bringing your right leg up behind it.

  7. Use your left hand to straighten your right leg.

  8. Extend your right arm out to the side.


Warm up for this pose with Ashley Galvin’s Flow With It class, available for free with a 14-day trial to Alo Moves.

 
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