How To Do Pasasana

Give you’re an additional dose of twist by including Pasasana in your yoga regimen. Known as noose pose, it is an advanced yoga asana that requires you to balance yourself with a straight spine in a full squat position. Your flexibility levels get a boost while toning your tummy and thighs. This is also known to be beneficial for digestive system and kidneys. Read on to learn how to do Pasasana.

Practicing Pasasana Steo By Step

  1. Stand on the yoga mat, feet slightly separated, hands resting along your sides. Keep the head, neck, and spine straight.
  2. Inhale and as you exhale, squat completely on the mat, keeping your knees perpendicular to the floor. Keep the torso as close as possible to the thighs while buttocks rest closer to the heels.
  3. Inhale and as you exhale, wrap your left leg with the right hand, right armpit resting on the left knee.
  4. Twist your torso to your right from the waist, opening up the chest toward left.
  5. Extend the left hand to the front and sweep it around your back.
  6. Try to grab your right wrist with your left hand.
  7. Roll down the shoulder blades allowing them to come closer to each other.
  8. Exhale once again and twist a little more.
  9. Hold the posture for 5 deep breaths.
  10. To come out of the pose, release the hold of your right hand. Bring both hands to the front and shake out.
  11. Stand straight and shake out your legs.
  12. Repeat the same way with other side.


Modifications and variations

You can use a strap to hold the hands and for better stretch.

Those who are not able to squat completely can place a block underneath the heels, allowing you to keep the hips and spine erect.

You can also fold a few blankets and use them as support for your buttocks.

Beginner’s Tips

This pose requires you to squat and indulge in a twist, which may not be easy for beginners. You can use the wall as a prop and twist. Instead of wrapping the shin, you can actually place one elbow outside the knee and practice the twist.

Therapeutic Applications

The noose pose is known to be therapeutic under following conditions:

  1. Asthma
  2. Persistent respiratory conditions
  3. Back, shoulder, and neck stress and tensions
  4. Persistent digestion, constipation, and flatulence troubles
  5. Troubling menstrual discomfort
  6. Menopausal irritations
  7. Back injuries including sciatica

Health Benefits of Pasasana

Pasasana bestows you with the following benefits:

  1. Better flexibility for your body
  2. Stretches and strengthens your legs, hands, shoulders, neck, and back
  3. Improves digestive fire and eases digestive disorders
  4. Tones your abdomen
  5. Good stretch for your spine
  6. Strengthens the spine and makes it more supple
  7. Improved supply of blood and oxygen to abdominal region and kidneys
  8. Eases stress
  9. Opens up and strengthens chest, shoulders, thighs, groin, hips, and ankles

Poses To Do Before Pasasana

Practice these poses before you get into Pasasana:

  1. Ardha Matsyendrasana – Half lord of the fish pose
  2. Bharadvajasana – Seated spinal twist
  3. Balasana – Child pose
  4. Baddha Konasana – Bound Angle Pose
  5. Gomukhasana – Cow face pose
  6. Malasana – Garland pose
  7. Marichyasana I and III – Sage pose I and III
  8. Parivrtta Parsvakonasana – Revolved side angle pose
  9. Supta Baddha Konasana – Reclining bound angle pose
  10. Supta Padangusthasana – Reclining big toe pose
  11. Virasana – Hero pose

Pasasana As Preparatory Pose

While this is usually done the last one of a seated twist vinyasa, you can practice it to get into twists such as Marichyasana III and Ardha Matsyendrasana.

Contraindications to practicing Pasasana

Avoid the pose if you have knee injuries and problems. Deep squats worsen them. You can also choose to avoid this pose in case of back injuries, even though it is therapeutic for the back. Herniated disc is yet another condition that requires you to stay away from this deep twist.

If you are a beginner, then please do practice the pose under a professional yoga trainer to avoid injuries. Check with your teacher about the various props you can use to get into the pose right. Keep your focus on your alignment and breath, which is more important that doing the pose. Once you know the tricks and tips, then you will be able to practice better.