Pasasana (pronounced pAsh-Ah-suh-nuh) also known as the Noose Pose is derived from the Sanskrit words Pasa (noose) and Asana (posture). In Ashtanga yoga, Pasasana is the first seated posture in second series. Pasasana is a fairly advanced deep twisting and balancing posture which is more suitable for intermediate and advanced practitioners. This pose has overall benefits to the entire body, primarily because it involves a squat, a forward bend, as well as a twist. Because of the intense twisting, this pose helps with digestion, also boosting those with diabetes.  As it massages the internal organs it brings energy to spleen, pancreas, and liver, the chest and shoulders expand, and the ankles and legs grow more elastic.  The ankles grow stronger, more elastic, as well as the spine and shoulder girdle. Twists can take us inward where information and sensation travels between breath and body.  We come to know what and who we truly are.


Steps to perform Pasasana Noose Pose:

  • Begin in Tadasana (Standing pose)
  • Lower yourself to a complete squat
  • Bring your buttocks close to your heels
  • Press your torso against your thighs
  • Twist your body from the belly to the right. Bring your left arm to the outer side of the right knee
  • Wrap your forearm around your right shin
  • Extend your right arm behind your back and grab your left wrist
  • Twist further if possible and turn your head to the right while pulling your shoulder blades towards each other
  • Keep your feet firmly planted and flat
  • Lengthen your sternum as far as possible, while breathing in
  • Breathe out while twisting more for complete effect
  • Hold the pose for five breaths
  • Repeat on the other side

Health Benefits of Pasasana Noose Pose:

  • Can relieve asthma
  • Stimulates the abdomen
  • Relieves back, shoulder and neck pain
  • Strengthens thighs, groin, ankles, and knees
  • Strengthens the spine and improves
  • Increases blood circulation in the torso and thus improves the nervous system’s function
  • Improves digestion by squeezing and massaging the internal organs
  • Relieves menstruation discomfort
  • Beneficial to improve adverse effects of sciatica

200 hour yoga teacher training India

Review Date
Reviewed Item
Author Rating

Leave a Reply

Your email address will not be published. Required fields are marked *