Sundial Yoga Pose Guide

The Sundial yoga pose is often called Compass Pose. It’s a pose that requires a ton of flexibility. There are also many modifications that you can do that make this pose more obtainable.

How to do Sundial Yoga Pose

The Sundial yoga pose is often called Compass Pose. It's a pose that requires a ton of flexibility. There are also many modifications that you can do that make this pose more obtainable.

There are many contraindications (including pregnancy) for yoga poses, which is why consulting your doctor before practicing yoga is essential. You should also have a certified yoga teacher that learn and practice under in person. These poses are not intended to diagnose, treat, cure, or prevent any disease.

This pose is much easier to explain through video. I love this YogaBody explanation because it gives different levels of the pose. Even if you can’t do the full expression of the pose, you can still do a more simple version.

This pose requires quite a lot of flexibility. Because of this, I think it’s best to do the pose after warming up. This sequence from Kathy Gabriel is great because it focuses on warming up the correct muscles and then has you do Sundial Pose at the end of the sequence. She also gives modifications for those that aren’t quite ready for the full expression of Sundial Pose.

Modifications

  • Instead of straightening your raised leg, keep it bent and cradle your calf at chest level.
  • Use a strap, looping it over the bottom of your extended foot.

Benefits of Sundial

  • Hip Opener
  • Lengthens hamstrings and calves

If you don’t have the flexibility for this pose, don’t worry! With a consistent yoga practice, you should see progress. To get you on the right track, I would recommend trying out these 11 Yoga Poses for Flexibility. The Wide Legged Seat Forward Fold Pose would be very helpful for increasing your flexibility for Sundial Pose, it will really stretch out the backs of your legs.

Namaste,

Abby