Vinyasa Yoga: Seated Compass

Video Transcript

"So in Seated Compass, I'm going to bind my arms around my upper raise leg and we'll lean back a little bit on my hands. So I've turned around so you can see how that all gets done. You first of course, choosing the leg that's going to go in the air, placing that foot flat and you want to sort of dive down to shoulder low, get the arm under, comes up underneath, here it is, you can go either way with that, whatever seems more stable. Pull it up, begin to extend the legs, of course the bottom leg extends pretty easily; top leg, little more stubborn. So you want to straighten but you have to work those quadricep thighs, pull it out, out, reach out, leaning on that back hand a little bit. Turn the other way and then when you're done, bring it all back together and release the hands."