Compass type is also called compass type, Sanskrit parivrttasuryayantrasana.
“Parivrtta” means “turn or rotate”, “Surya” means “sun” and “yantra” means “musical instrument”.
The compass pose is a challenging pose that stretches the hamstrings and opens the shoulders.
Because it is very complicated, it belongs to advanced asana.
Practice patiently.
Warm up your hamstrings, hips, groins, shoulders and spine.
The compass style can be used to open the hip well.
Tips for beginners: Compass pose is an advanced posture that requires sufficient strength and flexibility.
Warm up before practice, such as Sun Salutation.
In addition, you can bend your knees or use a yoga belt as a support during practice.
Proper breathing will help you maintain control and balance throughout the pose.
You can prepare your body through the following positions and gradually enter the compass pose.
Stand in the mountain bending posture, with both feet open at the same width as the hip (or both feet close together), toes pointing to the front, hands facing upward through the body, with the groin as the breaking point of the body, the upper body extending and bending downward, keeping the arms and legs straight and looking up, eyes looking forward; Exhale, and the torso continues downward and extends again; Inhale, keep your back sunken, straighten your arms, and use the strength of your fingertips and arms to drive your upper body back to mountain pose.
Sit down in a semi spine twist and toe pose.
Keep the right leg straight, bend the left knee at a 60 degree angle between the femur and the pelvis, and slide the left heel to the same groin.
The right hand slides from the front of the hip in the direction of the leg to the right ankle.
Hook the right foot back, bend the right elbow and sink to the floor, place the forearm on the inner side of the right calf, and then hook the heel with your fingers.
Extend your left arm over your head and hold the outside of your right foot with your left hand.
Enter the one leg head to Knee Pose from the walking stick pose, bend the right knee, open the right knee to the right, let the big toe of the right foot touch the inner side of the left thigh, keep the left leg straight, and point the toe to the ceiling.
Keep your body moving forward slowly, keep your back straight, and learn to distribute your weight evenly to your left and right hips.
No matter how your legs are positioned, stand in a double angle mountain style, with your feet more than one leg long apart.
Inhale, raise your head, and hold your chest out.
Take the groin as the breaking point, move your body forward and down parallel to the ground.
Put your hands on the floor in turn, exhale, keep your body moving forward and down, bend your elbows, and put the weight of your head touching the ground on your legs Keep your hands and head in a straight line with your elbows clamped inside.
Bend forward and twist your feet to open the length of one leg.
First come to the double angle pose, then grasp the outside of your left ankle with your right hand, and hold the outside of your right ankle with your left hand for 1 minute.
Cross legged sit and stand with the other side of the compass.
Bend the right knee close to the chest.
Keep your left leg straight or bent on the floor.
Lift the right leg with the left hand, wrap the right hand under the right knee, and then place the right fingertip on the floor.
Raise your right knee as high as your right shoulder.
The higher the leg is raised, the easier the posture is.
Place your left hand on the outside edge of your right foot.
Try to straighten your right leg while placing your left arm behind your head.
Keep your eyes above your left arm.
Hold for 10 to 30 seconds.
Then repeat on the other side.
The compass pose is an advanced posture, which requires the flexibility of the hamstring.
If you don’t succeed at the first time, don’t worry.
Regular practice will be more effective.
Asana benefits the benefits of the compass are as follows: stretch the hamstrings, groins, shoulders, and spine.
Open and relax your hips.
Stimulate the liver and exercise the spine.
Activate digestion and clean organs.
Nourish the lower back and limbs.
Proper exercise will stretch the lung organs, which is extremely beneficial to the respiratory system.
The variation of compass style is mainly to make it easier for the practitioner to practice or make it more difficult and challenging.
Such as standing compass.
Hill start.
Lift the left leg to the side while keeping the knee straight but relaxed.
Wrap your arms around your legs from your back so that your legs point vertically toward the ceiling.
Weight on the right leg.
This makes the compass more challenging.
It is best to practice yoga with a relaxed mind.
If you feel uncomfortable and tired, stop practicing.
Do not apply pressure to the body beyond a certain point.
It is best to practice the preparation posture first, and then try a more advanced posture.
In addition, it is best to practice difficult and challenging postures under the guidance of yoga teachers to avoid injury…
