Pasasana (Noose Pose): How to Do, Benefits & Variations

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Pasasana is an Ashtanga Yoga Intermediate Series pose that’s carried out whereas sitting on the ft. Anatomically, it's a reasonably difficult pose Balancing the physique whereas sustaining a rotation in a full squat.

In this place, the complete physique weight rests on the ft and the squatting legs are barely pivoted to the aspect. The higher physique is twisted towards the route of oscillation. The arm comparable to the route of swing is wrapped across the shins and the opposite arm secures the loop by folding the arms from behind.

The twist and stretch within the sling place targets the muscle mass of the neck, shoulders, chest, groin, thighs, and ankles. It additionally acts on the backbone and core muscle mass.

Use the information beneath to get into this deep and superior pose simply.

Pasasana that means

In Sanskrit, "pasa" means "tie" or "noose" and "asana" means "pose". In this pose, the arms type a loop that secures the knees and the again in between. The arms are used as a sling on this pose to carry the torso by the legs, therefore the identify.

The pose requires balancing the physique and stretching the muscle. This strengthens the responding muscle and improves basic posture.

Pasasana train handbook

Pasasana exercise guideImage supply: Canva

Precautions and Contraindications

  • Don't let your heels off the ground by specializing in holding them grounded.
  • When absolutely squatting, don’t lose the inspiration of the pose by bringing your buttocks to the ground.
  • Be attentive as you breathe all through the pose.
  • Avoid having a decrease again harm.
  • Do not apply pasasana with a herniated disc.
  • If you might have a damaged knee, avoiding the total squat is just not advisable.
  • People with spondylitis or arthritis mustn’t attempt Pasasana.

Preparatory poses

How To Do Pasasana (Steps)

  1. Stand in Tadasana.
  2. Come to a full squat and bend your knees.
  3. Make certain your heels are grounded and absolutely seated in your ft.
  4. Swing your knees barely to the left.
  5. Exhale by twisting your torso to the proper and decreasing your left shoulder towards the outer proper knee.
  6. Keep your proper hand on the ground and the left arm, wrapped round each shins, reaches the left outer thigh.
  7. Inhale, take your proper arm from behind and carry your proper shoulder to clasp your left wrist.
  8. Lift your chin towards your shoulder and hold wanting up.
  9. Keep respiration and maintain the pose for 30 seconds.
  10. Exhale and let go of the twist coming again to middle.
  11. Repeat on the left.
  12. Let go of your arms and chill out on the mat.

Tips for inexperienced persons

  • It is a difficult pose for any beginner. Don't hesitate to make use of Pops (see beneath). The most sensible factor to do is to carry out on a wall away out of your arms. Try to steadiness the pose with one hand on the wall. When you might have discovered your steadiness, take away your arms from the hand that’s wrapped round your shin and again.

Follow up poses

  • Lord of the Fish Pose (Ardha Matsyendrasana)
  • Marichi's Pose III (Marichyasana III)


Use the props beneath to simply change the sling place.

  1. Ceiling – Place a folded blanket below your heel if there’s a hole between the ground and heel whereas sustaining the pose.
  2. Yoga Blocks – Stack just a few blocks on high of one another. While doing the squat, you possibly can place your buttocks over the blocks. Adjust them to your restrict to convey them down.
  3. Against the wall – Perform pasasana towards a wall. After crouching down to show, you possibly can convey your arms to the wall. It helps steadiness the physique whereas sustaining posture.


Once you might have mastered the essential loop pose, do these variations to deepen the pose.

  • Pasasana with one leg – Sit in your ft together with your buttocks over your heels. Your arms are between your legs in entrance of you. From behind, wrap your left arm to put your left hand over your proper thigh. Now, seize your left wrist round your proper shin together with your proper hand and transfer your proper armpit in the direction of your inside proper knee. Turn your head to look over the raised left shoulder.
  • Twisted Toe Stand Squat – Perform a full squat. Lift your heel and steadiness in your toes. Now rotate proper out of your torso and transfer your left armpit previous your proper outdoors knee. This opens the chest to the proper. Now be part of your arms in a prayer place and press your chest over your proper shoulder.

Pasasana advantages

1. Strengthens the ankles

In Pasasana, the complete physique places stress on the ankles, creating tight ankles. The muscle mass across the ankles are skilled and the ankles grow to be stronger.

Pasasana may be very stress-free for the ft, particularly for individuals who stand lengthy hours at work.

2. Stretches and improves flexibility

Pasasana additionally works on lengthening the backbone, stretching shoulders, thighs, and groin. The stretches in these areas develop the encircling muscle mass and enhance flexibility.

3. Supports digestion

Twisting the trunk in pasasana massages the belly muscle mass and stimulates the interior organs. This improves the functioning of the digestive system.

It has therapeutic results on Flatulence and indigestion.

4. Makes respiration simpler

Twisting the trunk in a sling place shifts the higher physique to the aspect and opens the chest and shoulders. It expands the lungs and improves their respiration capability.

It can be useful to stop and treatment respiratory illnesses resembling bronchial asthma.

5. Increase blood movement

This pose places stress on the muscle mass and opens the chest cavity, which lifts the guts. It improves the effectivity of the guts, which ends up in elevated blood movement to the muscle mass and leaves a wholesome circulatory system.

6. Relieves menstrual cramps

Pasasana stretches the groin that stimulates the uterus and different reproductive organs. Hence, it has soothing results on menstrual cramps and discomfort.

7. Relieves ache

Pasasana additionally serves as a ache relieving pose. It includes increasing the muscle mass and releasing the stress trapped in them. Hence, it relieves ache across the neck, shoulders, and again.

This posture is really useful for curing sciatica.


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