NooseSave PDF
Pasasana
PAH-SHAHS-ah-nah
Stretches ankles, thighs and shoulders
Stimulates liver, spleen and pancreas
Develops patience
How to perform Noose
- Begin in a squat, feet together and heels on the floor or a folded blanket.
- Twist your torso to the right with an exhale. Place your left armpit outside of your right knee. Bend your elbow and wrap your left arm around your legs.
- Wrap your right arm behind you and clasp your hands or wrists. Open your chest to the right and gaze over your right shoulder.
- Hold the pose and take slow, deep breaths.
- Gently untwist with an exhale. Change sides.
Alignment cues
- Work toward bringing knees together
- Place heels on floor or folded blanket
- Close gap between torso and thigh
- Soften belly
Modification: Keep your front fingertips on the floor but wrap your back arm behind you.
Avoid this pose if you have back or knee injury.
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More yoga poses to discover
Noose (Pasasana in Sanskrit) is an intermediate yoga pose that belongs to the hip openers and twists categories. This asana targets ankles, glutes & hip flexors and spine, and also involves abs, chest, knees, obliques and quadriceps muscles. Noose stimulates liver, spleen and pancreas; stretches ankles, thighs and shoulders and also develops patience. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
