Noose Pose (Sanskrit: Pāśāsana / पाशासन)
Pasasana (Pāśāsana) is a twisting pose, which is practiced by squatting down on the floor and turning the body to one side with both the arms wrapped around the thighs. In this pose we use our arms as a chord to hold our torso in place, hence the name – Noose Pose. This asana requires a certain level of flexibility and balance, but if practiced, it is possible to master it in a few weeks or months.
Instructions for Doing the Noose Pose
- Squat down on the floor with your knees and feet together. The soles of the feet and your heels should be properly pressed against the surface of the floor. Find balance in this position.
- Now, twist your torso 90-degrees to your right side in a way that your left shoulder gets extended beyond the outer side of your right thigh, near your right knee.
- Deepen the twist by placing your right hand on the floor and flexing the left knee in the forward direction.
- With an exhalation, extend your left arm leaving no space between your right thigh and left armpit and turn your left arm around the right thigh. Bend your left elbow towards your left leg and bring your left hand closer to your left hip. Take a couple of breaths here.
- Exhale and twist your right arm behind your back and bend your right elbow to hook your fingers together near your left hip.
- Gradually, with practice, try to clasp your palms and then your wrists.
- Constrict your calf muscles to maintain balance and twist your spine as much as possible. Turn your neck and gaze over your shoulder. Hold this position for about 30 to 60 seconds, breathing normally, without any jerks.
- To release the pose, unclasp your hands and relax for a few seconds and then repeat the pose on the other side. This time, twist your body towards the left side and bring your right arm around your left thigh. Hold for another 30 to 60 seconds and then relax completely.
Benefits of Doing the Pasasana
- This asana increases your flexibility and agility levels. It strengthens your shoulders, chest, spine, thighs, groin area, and ankles.
- If your job requires you to stand for hours on a stretch, this pose will help you relax your legs and feet.
- Pasasana gently stimulates your vital organs, enhancing the function of your liver, spleen, pancreas, and digestive system.
- This asana helps you improve your posture and sense of balance.
Precautions
- If you have severe sciatic nerve issues, please avoid this pose completely.
- Those suffering from spondylitis or arthritis should also avoid this pose.
- If you have a headache or a migraine, avoid the pose or practice with precaution under the guidance of a trained teacher.
- Women should avoid this pose during pregnancy or during their menstrual cycle.