Alignment, Breath & Drishti Cues for Compass Pose
Compass Pose (Parivrtta Surya Yantrasana) belongs to the Hip Opener posture family and engages the Hamstrings, Obliques, Shoulders, Inner Thighs at an intensity of approximately 2.8 METs. One leg lifted over the shoulder and extended straight while the torso rotates. Among the most demanding seated shapes for hamstring and shoulder range together.
- Breath Rhythm: Maintain Even ujjayi throughout the 30-second hold so nervous system tone remains steady.
- Visual Focal Point (Drishti): Direct the gaze toward Upward to quiet peripheral distraction and stabilize balance.
- Primary Anatomical Focus: Concentrates mechanical load and mobility across Hamstrings, Obliques, Shoulders, Inner Thighs.
- Minimum Recommended Age: 14 years (168 months).
Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)
In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:
- Vāta Effect: Neutral (0) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
- Pitta Effect: Neutral (0) — keep the jaw, temples, and abdomen soft when holding for 30 seconds.
- Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.
Contraindications & Safety Precautions
- Hamstring strain
- Shoulder injury
