Noose Pose
Noose Pose: Step-by-Step Instructions
The Noose Pose, also known as Pasasana, takes its name from the way the arms encircle and tighten around your legs like the noose of a rope. This posture is excellent for helping to decompress the back and relax tight shoulders. It also helps the entire back loosen up, making it a staple in many intermediate and advanced yoga sequences.
Pasasana
Both intermediate and advanced students can perform this posture. For beginners, it is best to start with the variation described under the "Modifications and Props" section below. If that feels comfortable, you can move on to the full pose described in the following steps.
| Detail | Information |
|---|---|
| Pronunciation | PAH-SHAH-sanna |
| Sanskrit Meaning | Pasa means "a noose or cord" |
| Pose Level | Level 2 (Intermediate) |
| Primary Focus | Deep twist, shoulder opening, ankle strengthening |
How to do Noose Pose
Follow these six steps carefully to enter and hold Noose Pose safely. Focus on maintaining steady breath throughout the sequence.
| Step | Action | Key Focus |
|---|---|---|
| 1 | Squat with feet together, heels down | Balance, heel contact |
| 2 | Twist torso 90 degrees to the right | Left armpit to right thigh |
| 3 | Wrap left arm around knees | Shoulder engagement |
| 4 | Twist right arm behind back, clasp fingers | Bind at left hip |
| 5 | Lengthen spine, expand chest on inhale | Spinal extension, deeper twist |
| 6 | Hold 20 seconds to 1 minute, repeat other side | Even duration on both sides |
Step One
Stand with your feet together and squat down on your yoga mat. Make sure that the entire surface of your soles, including your heels, is on the mat. Keep your knees together. Do not sit on the floor; balance your weight on your feet instead.
Your buttocks will rest slightly on the backs of your heels. If you cannot keep your heels on the floor, place a folded yoga blanket under your heels for support.
Step Two
Once you have your balance, take a breath and twist your torso 90 degrees to the right on an exhalation. Twist far enough until the back of your left armpit presses against the outside of the right thigh just above the knee.
Lean your knees slightly forward to help you. Place your right hand on the floor beside you for balance.
Step Three
Take another breath. Then exhale as you stretch your left arm out from the shoulder, squeezing the back of your left arm into your right thigh. Now wrap your left arm around your knees and place your left hand next to your left hip.
Step Four
Take another breath, and on your exhalation, twist your right arm behind your back. Bend your elbows and stretch your arms back far enough to clasp your fingers together by your left hip.
Step Five
By tightening your calf muscles, you can anchor your feet into the mat for greater stability. Relax your belly as you lengthen your spine up from your tailbone through the top of your head.
Stretch your back up straight, expanding the chest slightly every time you inhale. On each exhalation, twist a little more to the right. Gaze up over your right shoulder while keeping your neck in a neutral position.
Step Six
Hold this position for at least 20 seconds, gradually increasing the duration to a minute as you practice more over time. Exhale as you come out of the pose. Repeat these steps while turning to your other side and hold the pose for the same amount of time on the other side.
After doing deep twists, it is important for your back to do a forward bend to balance them out. Do not end your daily yoga practice on a twist.
Pose Information
Understanding the details of Pasasana helps you practice it safely and effectively. Review the following information before attempting the pose.
| Category | Details |
|---|---|
| Sanskrit Name | Pasasana |
| Pose Level | Level 2 (Intermediate to Advanced) |
| Hold Duration | 20 seconds to 1 minute per side |
| Primary Muscles | Ankles, shoulders, spine, core |
| Contraindications | Knee injuries, spinal inflammation, pregnancy, menstruation |
Sanskrit Name:
Pasasana
Pose Level:
Level 2
Contraindications and Cautions:
Knee injuries less than four months old
Spinal inflammation from conditions like a herniated disk
Pregnancy
Menstruation
Modifications and Props:
If squatting on the floor is too difficult for you, try a variation of this pose with a chair. Sit down on the front edge of a sturdy chair without wheels. Place your left hand on the outside of the right knee and put your right hand on top of the chair's back as you twist to the right. Lift your sternum up as you twist.
If this posture is comfortable, try bending forward as you twist. Press your left forearm into the side of the right knee as you twist, and then see if you can press your left elbow against your knee as you bend further forward in the twist. Repeat the twist to your left side the same way for the same duration.
Deepen the Pose:
To twist even deeper, stretch your arms back further and grasp your wrists behind your back. Tighten your arms against your back and legs so that there are no gaps between your arms and the rest of your body.
Therapeutic Applications:
Releases tension in the lower back, shoulders, and neck
Eases premenstrual tension
Helps relieve sciatic pain
Promotes circulation to the spleen, liver, and pancreas
Benefits
Noose Pose delivers a wide range of physical benefits, particularly for the lower body and spine. Consistent practice can lead to noticeable improvements in flexibility and strength.
| Benefit | Description |
|---|---|
| Ankle and Arch Strength | Builds strength in the ankles and arches of the feet |
| Tension Relief | Relieves tension from standing for long hours |
| Back Flexibility | Increases flexibility throughout the spine |
| Shoulder Strength | Strengthens and opens the shoulders |
| Digestive Support | Stimulates abdominal organs and boosts digestion |
Builds strength in the ankles and arches of the feet
Relieves tension from standing for long hours
Increases the flexibility in your back
Strengthens the shoulders
Boosts digestion
Partnering
Working with a partner can help you safely deepen your twist and refine your alignment in Noose Pose.
| Partner Role | Action |
|---|---|
| Practitioner | Squat with lower back braced against a wall |
| Partner | Adjust wrists and arms, guide shoulder closer to knees |
Ask a partner to help you deepen your twist as you practice the pose near a wall. Squat down so that you brace your lower back against the wall as you twist yourself into the pose. Then have your partner adjust your wrists and arms to pull the back of your shoulder closer to the knees while keeping your back straight.
Variations
Once you are comfortable with the standard Noose Pose, try these advanced variations to further challenge your flexibility and control.
| Variation | Description |
|---|---|
| Low Arm Wrap | Wrap arms lower below the knees so clasped hands nearly touch the ankles |
| Head Rotation | Practice looking over both shoulders without disturbing the spine |
For a greater challenge, wrap your arms lower below the knees. Then when you grip your hands together behind your back, the backs of your hands should nearly touch your ankles below the hips. As you twist on each side, practice looking over both shoulders without disturbing your spine. Keep your back straight as you move your head.