Pasasana (Noose Pose): Preparation, Steps and Modifications

Pasasana, or Noose Pose, is a deep squatting twist. It combines ankle and hip mobility with spinal rotation and, in the fuller form, an arm bind.

Preparation

• Practise Malasana with the heels supported.
• Use chair-supported twists.
• Warm the shoulders with a strap.
• Place a folded blanket beneath the heels.

Steps without the full bind

1. Come into a supported squat with the feet together or slightly apart.
2. Lengthen the spine.
3. Rotate the torso gently to one side.
4. Bring the opposite upper arm toward the outside of the thighs.
5. Keep the hands in prayer or use one hand on a block.
6. Maintain ordinary breathing.
7. Return to the centre before changing sides.

Modifications

• Keep the heels on a folded blanket.
• Use a chair-supported squat.
• Practise the twist without binding.
• Keep the feet farther apart.
• Use a strap between the hands.

Common mistakes

• Forcing the twist before the squat is stable.
• Pulling into a bind.
• Collapsing the knees inward.
• Holding the breath.

Practice limits

Leave the pose when the ankles, knees, hips, shoulders or back feel sharply strained. Learn the full bind from a qualified yoga teacher.