Surya Yantrasana: Common Mistakes to Avoid for an Effective Practice

Surya Yantrasana at a Glance

How to Do Surya Yantrasana?
Follow the Step-by-Step Procedure

Compass pose is an advanced pose and should be done initially under the guidance of your yoga teachers to follow the proper physical alignment and necessary warm-up and preparatory poses should be done for a smooth process and to avoid any injury.

• You can start this pose from the cross-legged position, Ardha padmasana, or Bound angle pose and here we will start by coming to the bound angle pose. Press your toes and your heels near your groin area.
• Sit on your sitting bones and keep your back straight and extended. Keep your shoulders broad, breathe deeply feel the energy, and get yourself ready for the pose.
• Now inhale and lift your right knee, bend and hug it to your chest and here the left leg will be on the mat, your left foot close to your groin, and the left knee pointing outside or you can extend your left leg if it supports you with your balance and stability.
• Keep breathing bring your right arm under your right knee and grab hold of the outer side of the right foot with your left hand.
• Exhale and try to extend your right leg up and your left arm will be at the back of the head.
• Exhale and keep your right hand on the mat in line with the hip.
• Keep yourself grounded on your sit bones and with an exhale stretch deeper and straighten your back.
• Inhale and slightly recline toward your right to your lifted leg, by opening the shoulder twist the torso gently to your left, and turn the neck to your right side.
• Take gentle deep breaths, look to your left elbow, and hold this pose within your comfort limit.
• When you want to come out of the compass pose, first release your left hand, untwist your body, and come back to the bound angle pose and do it on the other side by keeping your right leg bent on the ground and lifting your left leg, tuck the left shoulder under the crease of the left knees. Place the left leg firmly on the left arm extend the leg and hold with your right arm.
• To cool down you can come to the Balasana pose or shavasana resting posture.

What are the Benefits of Surya Yantrasana?

• This pose helps to strengthen your core and thigh muscles.
• It balances your body stretches of your back, shoulders, hips, and wrist muscles.
• It is a hip opener and stretches the gluteus, Maximus, and hamstring muscles.
• As the abdominal organs are stimulated and improves the blood flow, which helps with a better digestion process.
• It helps to stretch your pelvic floor muscles and open up your groins.
• It helps to activate the sacral chakra.
• Surya Yantrasana helps boost energy in the body and hence can be included in flow yoga sequences.

Health Conditions that Might Benefit from Surya Yantrasana

• This Asana has a lot of health benefits too.
• Regular practice can help to stretch the entire body muscles and strengthen the forearms, shoulders, and glutes.
• People with issues with the digestive system can do this asana, which will help you with better digestion and keep you away from bloating and constipation issues.
• Practicing this can enhance the functions of your reproductive organs.
• If you are looking to improve your patience and self-confidence, do this process regularly.
• Regular practice can also help to detoxify your body and help to relieve stress and anxiety.

Safety and Precautions

• If you have any health concerns with your shoulders, hamstrings, hips, abdomen, or arms, be careful and consult your doctor for advice.
• Pregnant women should avoid it.
• Do the warmup and the preparatory poses before doing this asana.
• Avoid this yoga asana practice if you have slipped disc or sciatica pain.

Common Mistakes

• Don’t avoid the warmups and the preparatory poses (sun salutations) before doing this asana.
• Never do it immediately after your meal.
• In the initial stages do it under the guidance of the yoga teacher at your yoga classes.
• Make sure you follow the proper alignment principles.
• Avoid forcing your body against its limits and progress slowly, depending on your settings of the body.
• Avoid twisting your neck too far up.

Tips for Surya Yantrasana

This is an advanced pose, be patient to master this pose or to reach the full expression of the pose.

• You can use props to modify the pose and keep it safer.
• Keep breathing throughout the pose.
• Avoid rounding your back.
• Keep your thighs active.
• Keep your core engaged and keep yourself grounded.
• Always be aware of the physical sensations and act accordingly.
• Do this pose on a yoga mat or any soft surface.
• Do the cooling down pose after you finish this asana.
• Always do it on both sides to balance your body and mind.

Physical Alignment Principles for Surya Yantrasana

• Root to your sit bone and the leg kept on the mat.
• The bent leg on the ground should be folded at the knee placing the heel of the foot near your groin area (left hip).
• The hand (place the right fingertips on the ground) placed on the ground or mat should be evenly distributed.
• The arm should be in front of the lifted leg.
• Keep your core engaged and keep your spine elongated.
• Push the right shoulder against the right leg.
• Keep your chest lifted.
• Lift your ribcage away from your hip (right hip).
• Press your shoulder blades back and slightly recline to your lifted leg.
• Keep the lifted leg straight and toe pointed.
• Hold your lifted leg at the ankle or the foot.
• Gaze slightly upward from the underarm of your hand holding the other leg.
• Keep breathing to maintain balance and stability.

Surya Yantrasana and Breath

The breath will coordinate and take you to the depth of the asana. Breathing will help you to keep up the patience and will enhance your self-confidence. Breathing will help you to maintain your balance and stability.

Breathe and keep yourself relaxed before you start the pose. Inhale and lift your right leg knee and hug and keep breathing while you lift and extend your right leg up, exhale completely, and stretch within your flexibility. Inhale and your right leg will be the back of the right arm and exhale and hold your right foot with your left hand. Hold this pose with your breath and feel the calmness and your enhanced confidence level.

Surya Yantrasana and Variations

• Standing Compass pose
• Reclining compass pose
• Holding the lifted leg with the same side hand.
• Modify by using a yoga strap for holding the lifted leg.
• You can use the yoga block to support your arm placed on the ground.

The Bottom Line

This is a challenging pose that opens you up both physically and mentally. It provides many health benefits when done safely and correctly. However, this pose is not suitable for pregnant women, and if you have any health issues, you should consult your doctor first and practice under the guidance of a trained yoga instructor only. Focusing on your breath during this pose is very essential. It helps you release stress, improve balance and stability, and boost your confidence, both on and off the mat.

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