Parivrtta Surya Yantrasana – Compass Pose

Parivrtta Surya Yantrasana – Compass Pose


Parivrtta Surya Yantrasana is derived from the combination of the Sanskrit words Parivrtta(revolved), Surya (sun),Yantra (instrument) and asana (posture or pose). It is called as Compass Pose or Sundial Pose in English.

Preparatory Poses for Parivrtta Surya Yantrasana are Head to Knee Forward Bend (Janu Sirasana), Wide Legged Forward Bend (Prasarita Padottanasana), Half Spinal Twist (Ardha Matsyendrasana) and Standing Forward Bend (Uttanasana); and the Follow up Pose is Revolved head to knee forward bend (Parivrtta Janu Sirsasana).

It is an excellent shoulder opener. It helps to increases the connection between the mind and body. It is an intermediate level yoga pose.

Steps Involved:

  1. Start with forming the Sukhasana (cross-legged position) pose.
  2. Bend your right knee.
  3. Bring the right knee close to the chest like hugging it.
  4. Slowly stretch out your left leg in front of you.
  5. Keep the right arm in front of your right leg.
  6. Bring your right hand under your right leg.
  7. Place your fingertips on the yoga mat.
  8. Reach your right foot with your left hand.
  9. Try to lengthen the right leg as much as possible.
  10. At the same time take the left arm overhead and straighten that too.
  11. Keep the gaze fixed on the left arm.
  12. Hold in this position for few seconds (10 to 40 seconds).
  13. Exit the pose by releasing the hand and come back to cross-legged position.
  14. Repeat all the above steps with the opposite side.


  • Strengthens back, arms, thighs, stomach muscles and shoulders.
  • Opens the hips.
  • Calms the mind.
  • Improves the flexibility in the muscles.
  • Massages the internal abdominal organs.
  • Improves core strength.
  • Improving the capacity of the lung.
  • Stretches the groin, hamstrings and spine.
  • Helps to detoxify the body.
  • Regulates the digestion.
  • Stretches the tissues of the lung meridian. Thus, it benefits to the respiratory system.
  • Gives great relief from stress, tension and anxiety.
  • Stimulates the liver and kidneys.
  • Increases the energy flow of across the body.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Back Injury
  • Groin injury
  • Shoulder injury
  • Hamstring injury

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.