Basic SittingIntermediate
Noose Pose
Pasasana
Noose Pose coils the torso around the thighs from a squat, binding the arms like a lasso to intensify spinal rotation and hip opening.
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How to Perform
- 1
Squat with feet together, heels grounded or supported on a folded blanket, and knees hugging in.
- 2
Lengthen the spine forward while twisting the torso to the right so the left ribs reach beyond the right thigh.
- 3
Thread the left arm around the knees, wrapping the forearm across both shins.
- 4
Sweep the right arm behind the back to clasp the left wrist or use a strap, drawing the shoulders back as the chest turns more deeply.
- 5
Hold for 5 steady breaths, then release slowly and repeat on the opposite side.
Benefits
- Strengthens ankles, knees, and hips while building rotational endurance.
- Massages abdominal organs and stimulates digestion.
- Enhances balance and focus through a compact, breath-driven twist.
Alignment Cues
- Heels stay heavy as knees track over middle toes
- Pelvis remains level while ribs spiral
- Hands clasp without wrenching the shoulders forward
- Neck stays long with gaze soft to the side
Common Mistakes
- • Lifting heels too high
- • Forcing bind
- • Rounding spine
- • Losing balance
Contraindications
- • Knee or ankle injuries aggravated by deep flexion
- • Pregnancy
Recommended Props
BlanketStrapBlock