How to do Parivrtta Surya Yantrasana (The Compass Pose): Steps & Health Benefits


Health benefits of Parivrtta Surya Yantrasana include Strengthening The Forearms, Wrists and Shoulders, Improves Digestion, Strengthens Buttocks, Abdomen, and Spine, Improves the Function of Liver and Kidneys

November 1, 2017


Parivrtta Surya Yantrasana is one of the important and advance asana in yoga with lots of health benefits. It is also known as The Compass Pose. The name Parivrtta Surya Yantrasana actually comes from Sanskrit words, it is a combination of four words, where Parivrtta means turned around, revolved or twisted, Surya means Solar or Sun, Yantra means Device or Instrument and Asana means Pose, while practicing this asana your body is resemble like an instrument such as Compass, so this asana is called as The Compass Pose 

Parivrtta Surya Yantrasana has lots of health benefits; among that some of the health benefits of Parivrtta Surya Yantrasana include Strengthening The Forearms, Wrists and Shoulders, Improves Digestion, Strengthens Buttocks, Abdomen, and Spine, Improves the Function of Liver and Kidneys, Improves Blood Circulation, Stimulate the Reproductive Organs, Prevents Asthma, Improves Flexibility of Spine and Improves Body Posture. 

Before we go to do this asana, we should know for whom this Parivrtta Surya Yantrasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Parivrtta Surya Yantrasana (The Compass Pose):

  • To start this asana get onto the yoga mat and come into Dandasana ( The Staff Pose). Your spine should be straight and erect. 
  • Presently marginally turn your left leg an outward direction and curve your left knee, Keep the bottom of your left foot to the internal right thigh.
  • With your left leg squeezed against the ground or floor and pointing your knee outwards the left. 
  • Inhale out and pull your right foot towards the crotch.
  • Twist your right knee specifically up. From that point onward, put your right knee internal and hold (same like an embrace) it close to your chest.
  • As you breathe in, raise your right foot up by your left hand, when you turn the leg over an outward bearing in a route the back of the leg faces out toward the right.
  • As you are doing this, keep your right arm around the outside of your right leg and under the knee, putting the right fingertips on the ground or floor.
  • Raise and expand your right leg, convey your right knee high up to your right shoulder. 
  • Place your left hand, outwardly of your right foot. Haul your left arm back behind your head and try to rectify your leg, while doing this.
  • Presently gradually open up your shoulders, bending your middle tenderly to one side. Lift up by the spine as you are reclining little toward your lifted leg. 
  • Keep your a large portion of the body weight on your correct hand and right hip bone. Gradually raise your head without compacting your neck and look up to your left elbow.
  • Try to remain in this position as long as you can.
  • For beginners, try to be in this position for 30 to 60 seconds.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • Now you can again do this asana with your opposite leg. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your arms, shoulder, legs, knees, hips and chest but as you practice more you can do this asana more easily.

Health Benefits of Parivrtta Surya Yantrasana (The Compass Pose):


Parivrtta Surya Yantrasana Strengthen The Forearms, Wrists and Shoulders:

Different studies have been proven that regular practice of Parivrtta Surya Yantrasana, can stretch your Forearms, Wrists and Shoulders Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Forearms, Wrists and Shoulders Muscles during exercise and other works.

Parivrtta Surya Yantrasana Improves Digestion:

Due to reverse the effects of gravity on your digestive organs, practicing this asana is very good for your digestive health. It helps to release stuck materials and gases. Because of an increase in blood flow to the digestive organs, they get proper nutrient, thus improve in digestive health.

Parivrtta Surya Yantrasana Strengthens Buttocks, Abdomen, and Spine:

This asana is also very useful for our buttocks, abdomen and spine. Different studies have been proven that regular practice of this asana improves the elasticity of this muscle and also helps to increase the blood flow in this area, so the regular practice of this Parivrtta Surya Yantrasana helps to strengthen and prevent injury in the buttocks, abdomen, and spine.

Parivrtta Surya Yantrasana Improves the Function of Liver and Kidneys:

Regular practice Parivrtta Surya Yantrasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Parivrtta Surya Yantrasana Improves Blood Circulation:

When we are doing Adho Mukha Vrksasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Adho Mukha Vrksasana Stimulate the Reproductive Organs:

Practicing of Adho Mukha Vrksasana on a regular basis can enhance sexual performance because while doing Adho Mukha Vrksasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of Adho Mukha Vrksasana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance.

Adho Mukha Vrksasana Prevents Asthma: 

Those who are suffering from any respiratory problem, this asana is very beneficial for them because while practicing Adho Mukha Vrksasana it create lots of pressure in the chest or lung region, that helps in expanding your lungs thereby preventing you from respiratory problems, such as Asthma.

Adho Mukha Vrksasana Improves Flexibility of Spine:

Different studies have been proven that, regular practice of this Adho Mukha Vrksasana will help to improve the flexibility in the spine and helps to keep it straight and strong. While we are doing Adho Mukha Vrksasana, our spine posture is little bit backward, which helpful to reduce the hunch and regular practicing this asana helps to improve the flexibility and elasticity of the spine that help to reduce the back pain and stiffness in the spine.  

Adho Mukha Vrksasana Improves the Body Posture:

Regular practice of Adho Mukha Vrksasana helps to reduce the body fat from our body, especially belly, arms, thighs, butts regions, thus it helps to keep our body posture.

Health Benefits of Parivrtta Surya Yantrasana


Preparatory Yoga Poses

Janu Sirasana



Follow up Yoga Poses

Parivrtta Janu Sirasana