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Binding Noose Pose (Pasasana)


The Noose Pose, or Pasasana, is an advanced yoga pose in which yoga practitioners squat their legs, wrap their arms around the squatting legs (thus letting the body create a ‘noose’), clasp their hands behind their back, and twist their body to one side.

Sanskrit Name and Pronunciation of Pasasana

The Sanskrit name of the Binding Yoga Noose Pose is Pasasana, which is pronounced p-ash-ah-suh-nuh. It is derived from the Sanskrit words Pasa (meaning noose) and Asana (posture). 

Is the Noose Pose Difficult?

The Noose Pose is considered a difficult yoga pose because it requires considerable flexibility and twisting of the body. However, intermediate level yoga practitioners can build up their flexibility to do the Noose Pose correctly.

What Body Parts Are Affected?

The Noose Pose benefits the following body parts:

– Lower Back
– Middle Back
– Neck
– Chest
– Hips
– Core (Abs)
– Psoas
– Biceps and Triceps

What to Do Before the Noose Pose: Pasasana Warmup

Before trying the Noose Pose, do your usual warmup routine to loosen up, and ensure you are having no difficulty twisting your body. Do some stretching exercises for flexibility. Also, ensure that it has been atleast 5-6 hours since your last meal. 

Benefits of Practicing Pasasana

– Builds ankle strength
– Aids digestion
– Strengthens the spine, hips, hamstrings and thighs
– Improves body posture
– Stronger and more open and flexible shoulders and chest
– Helps in treatment of asthma, high blood pressure, osteoporosis, infertility and sinusitis
– Helps relieve stress and mild depression
– Helps relieve pain from menstrual cramps

Step-By-Step Sequencing Guide: How to Do Noose Pose


Here is the step-by-step guide to do the Noose Pose (Pasasana):

1. Start by standing in the Tadasana, or the Mountain Pose.
2. Bend your knees and squat your legs, all the while ensuring that your heels are touching the floor. Your buttocks will be slightly touching the back of your heels.
3. Twist your torso roughly 90 degrees to your right from your belly
4. Twist your arms over your right legs and press the back of your arms into your thigh
5. Now, open your arms and take your right arm behind your back and wrap it around your legs.
6. Now, take your hands and bind them behind your back
7. Now, look behind you and start opening the chest. Hold this pose for atleast 20 seconds.
8. Now, repeat steps 1-7 in the reverse body position.

What to Keep in Mind Before Doing Pasasana: Caution and Common Mistakes

Avoid this yoga asana if you have a history of injury to the hip, knees or groin. If you have back pain or are taking precautions to not put stress on the back (such as herniated disk), take support of the wall and lean against it to avoid putting pressure on the back or lower back region.

What if I Can't Do the Noose Pose?

If you’re finding it hard to squat and placing your feet completely flat on the floor, try putting a  folded blanket or sandbag beneath the heels.