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Pasasana or Noose Pose is an asana. The Noose pose, or Pasasana, is a twister. It challenges our faith in what the body can, and should, be able to do. The pose stretches and twists the upper body, and demands a stable foundation.


  1. Start by establishing a stable position with your feet. Stand in Tadasana with your feet together. Ground the feet and focus on having all the corners of the feet active. You can bring your weight from side to side to activate the feet and to find your central point.
  2. Bend your knees and come to a squat, bringing your buttocks to your heels. If your heels are not touching the ground, you can place a blanket under the heels to give you a boost of support and stability.
  3. Take your knees slightly towards the right, and with an exhale twist your torso towards the left. Your upper body stays touching the left thigh.
  4. Bring your right arm up, and place it on the outer side of the left shin.
  5. Turning your right palm towards the floor, wrap the arm around the shins.
  6. Take your left arm, and bring it around your back, taking a hold of the right hand.
  7. Twist your upper body further towards the left by using the right arm as support for your twist, turning your head towards the left.
  8. Bring your shoulder blades towards the spine.
  9. Stay for 3-4 breaths at first, and slowly release the twist with an exhale.[1]

Technique in pictures/animation


  • Pasasana stretches and strengthens your Vertebral column, groin, Ankles.
  • Your abdominal muscle gets stimulated by Pasasana and it improves your digestion.
  • Regular practice of Pasasana results to relieve the strain on your shoulders, neck, and back.
  • Noose Yoga Pose kicks out toxins from your body.
  • It makes your nervous system healthy and calms your mind, body, and soul.
  • Pasasana is the best exercise for opening up your chest, thighs, ankles, shoulders, and groin also.[2]

Related Asanas

Special requisites

These are a few points of caution you must keep in mind before you do this asana:

  • It is best to avoid a deep squat if you have a knee injury.
  • Do not practice this asana if you have a herniated disk or an injury in the lower back.

Initial practice notes

As a beginner, it might be hard for you to get the squatting and the hand movements right. So when you practice this asana the first time, sit on a chair and do it.[3]


External Links