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Seated Compass Pose

Angle-Based Images: Seated Compass Pose Video
Angle-Based Images: Seated Compass Pose Video
Angle-Based Images: Seated Compass Pose Video
Angle-Based Images: Seated Compass Pose Video
Angle-Based Images: Seated Compass Pose Video
Seated Compass Pose: Step 1
Step 1 Begin seated in staff pose.
Seated Compass Pose: Step 2
Step 2 Bend your right knee and cradle your right shin.
Seated Compass Pose: Step 3
Step 3 Take your right hand to your right ankle, and take your left hand over and to the outer edge of your right foot.
Seated Compass Pose: Step 4
Step 4 Round your spine and wiggle your right shoulder underneath your right knee.
Seated Compass Pose: Step 5
Step 5 Start to lengthen your spine as it feels good. Breathe here.
Seated Compass Pose: Step 6
Step 6 With your fingertips facing away from you, release your right hand to the ground. Soften your right elbow as much as you want, then start to poke your head under your left shoulder.
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Seated Compass Pose: Step 7
Step 7 Lengthen your right leg to any degree that feels comfortable, and breathe there for at least three deep breaths. Repeat on the other side.

Progressions & Variations

Beginner Tips

Loop a strap around your elevated foot instead of holding it with your hand. Keep your knees soft. Take each step one at a time and only move on when you can breathe deeply.

Tips

Not recommended for those with hamstring or shoulder maladies.

Benefits

Opens the hamstrings, hips, shoulders, and obliques.

Modifications

If you have tight hamstrings, loop a strap around your elevated foot instead of holding it with your hand.

Related Exercises

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