Class library · Intermediate to advanced
Compass Pose Yoga Flow: Progressions and Variations
This intermediate to advanced class explores different expressions of Compass Pose, including variations such as Super Soldier and Sleeping Viṣṇu, as well as a few arm balances related to the pose. Some flexibility is required, but if you're still working on it, the flow includes accessible modifications.
- Level
- Intermediate to advanced
- Length
- 60 min
- Props
- Strap or towel
What's included
The flow begins with Anuloma Viloma prāṇāyāma, followed by a targeted warm-up and Moon Salutations. It then moves into a standing sequence and continues into a seated sequence.
Along the way you'll explore three arm balances, along with creative seated and standing balances. The class also includes twists and side bends, and ends with a relaxing Śavāsana.
Props
A yoga strap, or a towel instead.
Listen to your body
Compass Pose asks for open hamstrings and hips. Use the modifications whenever you need them, respect your own limits and move with awareness. You should feel the stretch, never pain.
What to expect
Many of my students have entered their first Compass Pose by following these exact progressions, often surprised to discover that it was already within their reach. Hopefully, it works for you too.