Parivrtta Surya Yantrasana is a challenging seated pose that is an excellent hamstring and shoulder opener. Usually it is practiced by advanced level yogis which really has amazing benefits.
Compass pose demands a lot of your shoulders, hips and hamstrings .Learn how to warm up safely for this complicated seated yoga posture.
Krouchasana ( Heron Pose):
If you have any knee or ankle problems, avoid doing it instead you can stretch your legs by bending forward ( Head to knee bend )
Advanced students can increase the stretch by lifting the leg completely up in the air with straighten knee.
Benefits of Heron Pose :
- Stretches the hamstrings.
- Stimulates the abdominal organs and heart.
Hindolasana ( Baby Cradle Pose ) :
It is a seated Hip opener that also stretches the hamstrings and calf muscles . It may be considered a slight variation of pigeon pose and also sometimes known as rock of the baby pose. In baby cradle pose,the yogi sits on the ground in a cross legged position, then lifts the top leg and cradles it in his/her arms from knee to foot.
Benefits of Baby Cradle Pose :
- Calms the mind.
- Massages the digestive and reproductive organs .
- Stretches the muscles of buttocks.
- Strengthens the groin muscles.
- Relaxes the lower body.
Baby cradles are particularly good for those who work seated at a desk or those who are inactive for extended periods of time. Despite the benefits, those with hip or knee injuries should avoid this pose.
Baddha Konasana ( Bound Angle Pose ) :
Sit straight with your legs straight out in front of you while raising your pelvis on a blanket if your hips or groins are tight.
Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the slides and press the soles of your feet together. Never force your knees down. Instead release the heads of the thigh bones toward the floor . Stay in this pose anywhere from 30 seconds to 2 minutes as per your comfortness.
Benefits of Bound Angle Pose :
- Stimulates abdominal organs, ovaries and prostate gland, bladder and knees.
- Stimulates the heart and improvement in blood circulation.
- Stretches the inner thighs.
- Helps relieve mild depression, anxiety and fatigue.
- Soothes menstrual discomfort.
- Consistent practice of this pose until late into pregnancy is said to help ease childbirth.
After consistent practice of these warm up yoga poses to stretch your hamstrings and your lower body. Look how you can do compass pose step by step which again has awesome benefits .
With open hips, shoulders and hamstrings you are ready to try a compass pose , a freeing seated pose that will allow your spine to strengthen and stretch in a unique way.
How to do Compass Pose step by step :
- Start seated and externally rotate your left knee as in easy pose .
- Grab the top of your right foot with your left hand and slide your right arm under your right leg, moving your right knee as high up toward your right shoulder as possible.
- Place your right hand on the floor a few inches away from your right hip, pointing your fingertip towards the right.
- Inhale, roll to the front of the sitting bones .
- Exhale to use the both arms to straighten your right leg as much as possible.
- Try to keep both sitting bones on the floor.
- Feel the stretch all along the left side of your body in addition to the stretch in your right hamstring.
- Take 5 breaths here and release .
- Change to the other side – Repeat the same with the left leg grabbing right arm sliding under left leg, moving left knee as high up toward the left shoulder.
Benefits of Compass Pose :
- This seated twist pose prepares the shoulders and arms for the next level of challenging poses.
- Hip opener
- Strengthen the core muscles.
- Tones the limbs making them strong and flexible.
- Improves the energy levels in the body and mind while slowly helps in improving the confidence level both on the mat and off the mat .
- Gives gentle massage to the internal organs.
- Improved functioning of the organs.
- Improvement in digestion.
- Since this pose involves the deep stretch of the shoulders, hamstrings, hips etc . Those who are recovering from any surgery should avoid this practice even if you are in the recovering stage.
- Women who are pregnant, even after having a lot of experience, should avoid this practice since it puts pressure on the pelvic floor muscles.
Beginner Tips :
- Since it is a very complex and challenging pose, beginners are advised to use yoga props like straps while performing this pose.
- Also a proper warm up is required before starting to perform this pose ( Eg : Surya Namaskar )
Follow Up Poses :
- Pigeon Pose.
- One legged King Pigeon Pose.
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