Headstand and Side Crow TransitionsPARSVA BAKASANAHEADSTAND AND SIDE CROW TRANSITIONS Mastery begins with mechanics, especially when it comes to headstand and side crow transitions. Each posture on its own demands control, coordination, and a deep understanding of...
Conquering Compass Pose
Conquering Compass Pose
SURYA YANTRASANA
CONQUERING COMPASS POSE
Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from engaging both the internal and external obliques on the same side of the body, creating lateral flexion (side bending) that allows the opposite side to expand and lengthen. Rather than passively falling into the shape, we use strategic contraction to unlock mobility. In Compass Pose, the lifted, lengthened side of the body isn’t just stretching—it’s actively lifting, a movement Matt describes as a coordinated effort between several muscle groups. This action doesn’t always come intuitively, so working in different planes of movement helps develop the body awareness needed to balance stability with flexibility. Through this approach, we shift from simply “achieving” the pose to exploring it with strength, control, and intention.
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PRACTICE IN DIFFERENT PLANES
To better understand and access Compass Pose, Matt encourages us to practice the key actions in different planes of movement. When a posture is flipped in relation to gravity, its complexity shifts—sometimes making it easier, other times more challenging. In Compass Pose, the body is oriented with the head up and bottom down, making balance relatively manageable, but the flexibility demands, along with deep hip flexion of the lengthened leg are intense. By laterally tilting the pelvis, the lifted leg draws closer to the body, reducing strain and improving alignment. Exploring the pose in different orientations allows us to better isolate actions like lateral spinal flexion and pelvic movement. Matt begins with a more advanced variation that includes a balance challenge, activating the hip flexors in a way that builds both strength and coordination. These preparatory drills pave the way for more ease, control, and integration when approaching the full expression of Compass Pose.
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CONQUERING COMPASS POSE: A JOURNEY OF STABILITY OF OPENNESS
YOGA TOE LOCK PREPARATION
In the first variation of Utthita Hasta Padangusthasana B (Yoga Toe Lock) that Matt demonstrates, the focus is on building hip flexor strength in the lifted leg while maintaining balance. Once stability is established, he introduces the element of lateral flexion, guiding the spine into a side bend that mirrors one of the key components of Compass Pose. Although the added challenge of balancing makes this variation more complex, it offers a powerful way to develop control and precision. This posture becomes a preview of Compass Pose—not identical in shape, but similar in intention. While the lifted leg doesn’t come quite as close to the torso, the emphasis remains on the lift and length of the open side of the body. Through this drill, we begin to sense the shape and effort required in Compass Pose, laying the groundwork for a more confident and connected approach.
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JANU SIRSASANA PRACTICE
Unlike the Yoga Toe Lock variation, practicing Janu Sirsasana removes the challenge of balance and allows us to take the lengthened leg closer to the torso, essentially flipping Compass Pose onto its side. This grounded version provides more stability, making it easier to explore the key components of the posture without worrying about falling out. However, Matt reminds us that stability can also lead to passivity if we let gravity do all the work. Instead, we’re encouraged to move with intention, maintaining awareness of both compression and expansion along the sides of the body—an essential concept in conquering Compass Pose. As Matt progresses through deeper variations, he reintroduces the tilt of the pelvis, while also highlighting how we can press into the floor with the bottom arm to gain leverage and create lateral spinal flexion. This posture becomes a valuable tool for refining the strength and alignment needed for Compass Pose.
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THE MAIN EVENT
In the final demonstration, Matt guides us through a clear, step-by-step journey into Compass Pose, beginning with the left leg lengthened. We start by bringing the left arm inside the leg and shifting onto the right hip, then lifting the heel and hiking the leg up. The right hand grabs the foot, and we internally rotate the left leg while keeping the right shoulder hugging into the socket for support. As we increase the internal rotation of the hip and lift the right thigh, we work toward straightening the left leg, with the option to rotate the torso back and let the left hip drop.
In Chromatic teachings, we are reminded that we don’t have to reach the final shape. We may pause at step one or two, and that’s enough. The true essence of conquering Compass Pose lies in showing up with curiosity, moving with intention, and embracing each part of the journey as a place of strength, learning, and growth.
Follow this journey by registering for Matt’s current 10 class online Spanda Immersion.
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Headstand and Side Crow Transitions
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