Parivrtta Surya Yantrasana
Parivrtta Surya Yantrasana is often referred to as Compass or Sundial Pose. I love the idea of molding my body into a tool of guidance, especially one used when you’re lost and need to find your way back home. If I’ve learned anything at all from my year of practicing yoga, it’s that I already have my own built-in navigational system. My body usually knows exactly what feels good and what does not. When I find myself “lost,” I take some time to settle my thoughts, do some yoga and hope to find my way back towards inner peace.
Often times I see this pose done incorrectly. I'm sure many ways exist in doing this pose, but I'm a firm believer in keeping the hip of the extended leg planted firmly to the ground -- see photo below.
Sit comfortably in a cross legged position
Bend the right knee and hold it close to the chest
Keep the left leg either bent or straightened - grounded to the floor
Get the right leg, as far behind the right shoulder as possible. Then lift the right leg with the left hand and place the right hand or fingertips on the floor in front of the leg. The higher the leg is lifted behind the shoulder the easier the pose will be. Note: If you cannot straighten the leg, keep it bent and lean in towards the leg. Make sure to keep BOTH hips down on the ground.
Hold the pose for 10 - 30 seconds
This is an advanced pose and requires a lot of hamstring flexibility. Only go as far as comfortable.