Compass pose (with half lotus leg)
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The overhead side-bend entry is the key pathway for Compass Pose (Parivrtta Surya Yantrasana)
Start seated with both legs extended, spine tall.
Bend one knee and hug it in toward the chest. Say you’re using your left leg — hook your hand on the outer edge of your left foot and pull the foot back behind your left ribcage until the left leg is in a seated half happy baby position.
Thread the same-side arm under the lifted leg and place a block under that hand if you need height/support.
Begin to extend the opposite arm up, then take it overhead into a side bend to create space in the torso.
Maintain the side bend as you slowly begin to extend the lifted leg upward.
Use a strap around the foot if you cannot yet reach or hold the foot directly.
Once connected, keep the chest open and collarbones broad rather than collapsing forward.
Gently straighten the lifted leg as much as available while maintaining length in the spine.
In this photo, my free leg is folded into a half lotus position. There are different leg positions you can incorporate into compass pose to either change the intensity, or just to try something new. 🧘🏻♀️💕