Yoga Noose Pose - Pasasana
About Yoga Noose Pose
The Pasasana is also known as the twisted bound squat yoga pose. This yoga posture is suitable for intermediate level and advanced level yoga students. The demanding noose pose is great for strengthening the shoulders and legs, and also requires great mental focus and clarity. You can perform the Baddha Konasana, Gomukhasana, Malasana, Virasana, Supta Baddha Konasana, Bharadvajasana, and Marichyasana I and II as preparatory poses before you go on to attempt the yoga noose posture. These preparatory poses will warm up your muscles and eliminate the risk of muscle cramps, strains and injuries.
Step By Step Instructions
The yoga noose pose demands an intense focus on balance and thus requires a spot with minimal distractions and noise.
- Position yourself in a squat pose. Then bring your feet together so that your heels are touching each other and the big toes are pressed against each other too.
- As you push the knees together pull your abdomen in and slightly lift the pelvis.
- Now extend your forearms towards the front as you push your ribs against the thighs.
- Lean to right side as much as you can and then rotate your upper body gradually.
- Lean forward and rotate both arms towards the back.
- Hold the hands together by grabbing onto the wrists if you can manage to do so.
- Hold the pose for at least 30 seconds to 1 minute.
- Repeat the noose pose sequence using the left side this time.
The yoga noose position has a multitude of health benefits!
- Stretches and strengthens the ankles, thighs, groin and spine.
- Opens up the chest and shoulders.
- Acts as a stimulant for the abdominal organs.
- Enhances the digestive functioning of the body.
- Improves the body’s sense of balance.
- Enhances the posture.
Things to Remember!
Individuals with knee injuries, herniated disks and lower back injuries should refrain from performing the pasasana. You may take the help of a qualified yoga teacher who can suggest suitable modifications for the noose pose according to the severity of your condition.