Compass Pose

Compass is a story about the hip. The leg lifts over the shoulder only as far as the hip joint and hamstring allow, and any forcing shows up in the knee, the sacroiliac joint or the low back. The side bend then adds length to the ribs. Done in stages, it becomes accessible. Done in one go, it becomes an injury.

To lengthen the hamstring, the hip and the side body in a single shape, built up in stages with patience.

1. 1Sit with the legs extended and bend the right knee, taking the right foot toward the left hip.
2. 2Thread the right arm under the right knee and draw the knee toward the shoulder.
3. 3Hold the right foot with the right hand, or use a strap, and lift the knee toward the right armpit.
4. 4Gradually extend the right leg up and out to the side as far as the hamstring allows.
5. 5Reach the left arm overhead and bend the torso toward the left, opening the right side.
6. 6Hold for 3 to 5 breaths, then release the leg with control and repeat on the other side.

Instead of searching for the “correct” position, notice:

• •Both sit bones stay grounded, with a blanket under the hips if needed.
• •The extended leg stays active, with the knee soft if the hamstring objects.
• •Torso side bends without collapsing the chest.
• •Neck neutral with the gaze forward or slightly up.

Breathe slowly through the side ribs to create space. A held breath is a signal that the hip or hamstring is at the limit.

Sit bones first. If one sit bone has lifted, the student is borrowing range from the pelvis. Then the knee on the lifted leg, which is the weakest link when the hip is stiff.

Reflect after practising:

• •Keep the knee bent and the leg supported by a strap.
• •Stop at any pinching in the knee or low back.
• •Warm up with Head-to-Knee Pose and hip openers first.

Rather than mistakes, you may notice:

• •Practise Cradle the Leg and Half Lord of the Fishes to prepare.
• •Hold the leg with a strap to avoid forcing the hamstring.
• •Work on each side separately and expect asymmetry.

• •Strap around the foot.
• •Bent knee instead of the straight leg.
• •Support under the hips.

• ✓Release the leg slowly and lower it with control.
• ✓Extend both legs into Staff Pose and shake them out.
• ✓Repeat on the other side and then fold forward gently.