How To Do Noose Pose And What Are Its Benefits : Pasasana

The Noose pose, or Pasasana, is a twister. The Noose Pose in Yoga can be described as a fairly advanced posture, where you squat, bend forward and twist your body, all at the same time. It challenges our faith in what the body can, and should, be able to do. The pose stretches and twists the upper body, and demands a stable foundation.

What You Should Know Before You Do The Asana

This asana must be performed on an empty stomach. You must have your meals at least four to six hours before you practice yoga. You must also make sure that your bowels are empty. Avoid this pose if you have knee injuries, or lower back injuries such as herniated discs. Always exercise patience and kindness, and respect the body. Don’t push yourself!


How To Do The Pasasana : Step-by-Step Instructions


  • ou can start to practice this pose against the wall. Come to Tadasana by standing a few inches from a wall.
  • Bend down into a full squat with your heels on the ground or on a folded blanket. Bring your knees slightly away from the direction of the wall, twist your torso towards the wall and press both of your hands on the wall next to you.
  • Keep your upper body close to your thighs, and twist gently using the wall as a support.
  • You can also do the full pose with both of your arms behind your back, instead of one wrapped around your shins.

Beginner’s Tip

As a beginner, it might be hard for you to get the squatting and the hand movements right. So when you practice this asana the first time, sit on a chair and do it.

Sit on the edge of a chair. Press the left hand to the outside of the right knee as you twist your body to the right. To get a better twist, push the right hand against the back of your chair and lift your spine. Inhale and exhale a few times as you maintain your stance. Then, lean slightly forward, and press your left forearm to the right knee. Hold the pose. Gently lay your left torso closer to your thighs. Press your palms firmly against each other. Untwist your body as you exhale, and repeat the asana on the other side. If you feel comfortable, begin practicing the asana with a squat using a wall for support till you ease into the asana.

Modifications & Variations

To increase the twist of the Pasasana, you must use the arm that is wrapped around the legs to pull down the top arm. This will help enhance the intensity of the pose.

Benefits Of The Pasasana

  • The abdominal muscles get stimulated when you practice the noose pose, which improves digestion and enables your body to eliminate waste material more effectively.
  • The spine stretches considerably while you execute this pose, which in turn strengthens it. The additional benefit to this body part is that the circulation of blood and oxygen to the area increases, thereby promoting a healthier nervous system
  • The regular practice of this pose tends to relieve the tension in the back, shoulder and neck.
  • The chest, shoulders, ankles, thighs and the groin area open up and become stronger, because they stretch during this posture
  • Relieving asthma
  • Alleviating back, neck and shoulder tension
  • Reducing problems related to indigestion and flatulence
  • Decreasing the discomfort women go through, during their menstrual cycle
  • Helping conditions such as sciatica

Preparatory Poses

Ardha Matsyendrasana
Baddha Konasana
Marichyasana III
Marichyasana I
Parivrtta Parsvakonasana
Supta Baddha Konasana
Supta Padangusthasana

Follow-Up Poses

Ardha Matsyendrasana
Marichyasana III

Now that you know how to do Pasasana, what are you waiting for? A noose often has such a negative connotation. But this asana only brings out the positive in your mind and body. Embrace it!

For Better Understanding Watch this Video

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