Noose pose (Pasasana in Sanskrit) is an intermediate and advanced yoga pose. This squatting twist stretches the thighs, ankles, chest and shoulders.
This asana offers several physical benefits. Noose pose has been helpful for people with asthma, tension in the back or shoulders, sciatica, and indigestion. This pose can offer relief for menstrual pain.
Begin in mountain pose and move into a squatting position. Take the left knees and move them to the left and twist the upper body to the right. In the full position, the left part of the torso should be resting against the upper thighs in the squat. The left shoulder should be to the outer right knee.
Lengthen the left side of the body, soften the belly and deepen the twist on the exhale. Bring the palms together behind the body by moving the left forearm around the shins to reach the right hand on the outside of the shins. Relax and breathe into the twist. Hold the pose for 30 seconds at first and work up to one minute before releasing. Return to the starting position and repeat the movements on the left side of the body.
When you first try this pose, starting against a wall may be helpful. To move into noose pose, start out in mountain pose about a foot or two from the wall. With your right side facing the wall, place the palm of your hand against the wall with the elbow bent.
Move into a squatting position and move your knees a little to the left, while turning your upper body to the right. Bring the left elbow to the outside of the right knee with both hands pressed to the wall.
There are a few other modifications that new students can use while learning noose pose. If squatting is a problem or you need more leverage in the twists, props such as a chair, rolled blanket or cushion may help.
Although noose pose offers several benefits, there are some precautions for certain students. If you have a back injury, knee injury or condition that involves the lower back or knees, you may need to avoid or modify noose pose. Your doctor or certified yoga therapist is the best source of advice about your specific health.