Compass is an excellent pose for more advanced yoga practitioners to continue to deepen hip, hamstring, and shoulder flexibility. Maintaining and increasing flexibility through the hips and hamstrings helps increase overall agility, making daily activities, like squatting down, easier to perform.
HOW-TO
Once you are warmed up, here’s how to get into the pose step-by-step.
1. Sit with your feet together and your knees wide apart in Baddha Konasana (Bound Angle Pose).
2. Using both hands, pick up your left leg. Imagine your left leg is like the strap of backpack and you want to sling it over your upper-arm. Tuck your left shoulder behind your knee and wiggle your leg up as high as possible. Now that your leg is placed on your left arm, place your left hand on the floor in line with your hip. Slide your hand a foot or so away from your hip and externally rotate your bottom arm.
3. The whole time you’ve been holding onto your foot with your right hand. If you’re tighter, clasp your big toe with your index and middle finger. This will make the pose slightly more accessible. If you’re more flexible, you can hold onto the outside of your foot. This will allow you to stretch your side body more deeply.
4. Slowly straighten your left leg diagonally up and away until you come to the end of your range of motion.
5. Now that you’re in the pose, refer to the visual callouts in the image above! If you’re feeling the beautiful, spaciousness of the pose bask in it. Savor it. If you’re stuck in the mud, not moving anywhere because your hamstrings + adductors, and side-body won’t budge, build resilience. Breathe in despite the drudgery—better, breathe into the drudgery. You’re fine. This is just how some postures feel. You’re not alone.
6. Take a few breaths in the pose, directing your inhalations into the stretch of your side body.
Make sure to use props if needed, like blocks or straps if you are a beginner.