Compass or sundial pose is a challenging seated pose and one that I have a bit of a love/hate relationship with simply because I have one incredibly tight hip. I love it on one side and not so much on the other!
Compass is a big hip opener and a shoulder opener. It offers an intense hamstring stretch as well as a being a side bend and a twist. Explore this pose and feel tension unravel from the body and start let go of preconceived limitations.
This is not an easy pose. Take care to sit up as tall as you can and do not collapse into your low back. This is more important that what the pose looks like or whether you can straighten the lifted leg. Take it slowly and let the space in the hips and hamstrings develop with forcing yourself into a shape. Overtime this pose feels liberating and expansive. Enjoy!