Compass Pose

Technique

How to perform Compass Pose

1. Sit with one leg bent on the floor and draw the other bent knee toward the same-side shoulder.
2. Place that arm inside the lifted leg and the hand on the floor, then use the opposite hand or a strap to hold the outside of the lifted foot.
3. Gradually extend the lifted knee as the chest turns open beneath the upper arm; keep the lower sitting bone grounded and avoid pulling on the knee.
4. Bend the raised knee, release the grip, and lower the leg before changing sides.

Programming relevance

Muscles involved