How to do Compass Pose - Learning Surya Yantrasana | OR Parivrtta Surya Yantrasana | Yoga Asana

Transcript

[Music] [Applause] [Music] this is surya yantrasana if you want to learn this suryantrasana here is the video it's complete tutorial of suryamthrasana namaste welcome to ams yoga this is me ganguchi again so today i'm back with another very interesting and important video so today i'm going to teach you a surya yantrasana so one of my favorite asana sasoori andrasana is a bit challenging pose where our body should nicely get open up especially on your hip and the hamstring muscles as well so to do this asana there should be important tasks you should make your body nicely warm up especially your hamstring let us understand the word surya yantrasana so surya means a sun yantra means instrument this asana nicely open up your hip as well as your shoulder by practicing of this asana it give a nice equal quality of the awareness balance and the confidence to your body and the mind let us see how to do this amazing surya yantrasana before that do and click the bell icon let's begin our practice for this surya yantrasana so i'm going to use this both straps as well as a rope if you don't have both you can just use the straps or else you can just use the rope let's begin our stretch now slowly come to dandasana where your leg was stretched where your spine should be straight then dash and of course now slowly bend your right leg [Music] and lock your foot and make your knee straight okay so make your knees straight see if you feel hard to lock yourself your foot just use the rope to locking up like this nice grip and make your knee straight away so make sure for this surya andrasana so your hamstring and the hip should be very much flexible just stray up and down even you can just lock your ankle or just lock your calf like this and you can just pull up so your knee should be very much straighter and stay here five four three two and one now slowly bend your leg and relax very good shake your leg so if there is more stretch more pain it's okay just enjoy the practice okay let us do on the other side same way lock up and make your knee straight and down straight and down so according to your body you can just practice the hasanah now slowly hold stay there so just grab your leg close to your abdomen or your chest five four three two and one now slowly down and relax very good shake your legs [Music] yes now slowly come to now slowly lock your foot like this just pull your leg back way like this okay pull your leg back so where you get a nice stretch on your hip joint inner thigh that's very important for this surya yantrasana yes now slowly lock your foot from opposite hand this is my right leg i'm locking the foot from left hand now slowly make your knee like this close the cough should be close to your shoulder you should just place your cough on the shoulder here top not sideways okay so the left position the placement of the leg is very important like this okay now slowly lock your foot make your knee straight and relax straight and relax if you feel it's hard to make your knees straight just use the rope like this make your knee straight and relax so just open up your chest don't do like this very wrong so it won't get any benefits at all just open up your chest twist your body like this up okay so according to your practice first try to practice from this much long distance okay then little more close like this so then little more close like this now slowly once or other day you will going to move for final asana where you will be at this stage your complete knee straight your thighs are touching to the side of your body you're holding yourself your foot and stay here so this is a complete way of doing a surya yantra asana you should also practice on the other side equally both side of practice is very important so hope you like this video if you like this video hit the like button write down your opinion in the comment section and see our next video till then take care namaste you