Sundial or Compass Pose
Caution: This posture is not for all bodies. Warm up thoroughly with other hip openers such as pigeon, various lunges, and/or splits.
Benefits:
Lengthens the backs of your hamstrings and calves
Supports and opens the hips
Stretches the intercostals and shoulder
Let's Do this Pose
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Make sure hips are adequately opened before trying this posture.
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Select the YogaSphere™ that works with your flexibility.
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Begin in a Staff pose, or Dandasana.
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Keep both feet flexed through the whole pose.
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Bend your right leg.
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Thread your right arm through the crease of your right leg. Rock your leg (much like you'd rock a baby) to ensure the hip is loose and open.
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With your right hand firmly connected to the ground, draw your right leg up your right arm until it’s just under the shoulder socket.
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Press your right triceps and right abductors into each other.
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With your YogaSphere™ in your left hand, sweep your left arm out beside you and reach over your head to loop your right foot. Straighted the leg.
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Look up to the left if it’s accessible.
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Breathe into the posture.
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To release let go of the clasp and slowly bend your right leg.
Parivrtta Surya Yantrasana
par-ee-vrt-tah SOOR-yuh yan-TRAS-ana
