Compass

Sit upright (Staff Pose). Bend right knee, place right foot flat near right sit bone. Bring right arm inside right thigh.

Wriggle right shoulder behind right knee, getting thigh high on upper arm.

Hold outer edge of right foot with left hand (or use strap).

Ground left hand on floor out to left side for support, fingers pointing away.

Inhale, lift chest. Exhale, extend right leg diagonally up and out to the right, pulling gently with left hand. Straighten leg as much as possible.

Rotate torso open to the left, gazing up under left armpit.

Keep both sit bones grounded if possible. Hold, breathe. Exit: Gently bend right knee, release foot, return to Staff Pose. Repeat left.

Use a yoga strap looped around the ball of the lifted foot, held by the opposite hand.

Keep the lifted knee significantly bent, focusing on the shoulder opening under the leg.

Prioritize the twist and shoulder opening over fully straightening the leg.

Sit on a folded blanket to help tilt the pelvis forward and maintain an upright spine.