Noose Pose

The noose pose or pasasana is apt for intermediate as well as advanced-level students. It is an asana that imparts energy and control to one’s body. It will help you develop lower body strength and have a flexible body at the same time. It is a challenging yogic pose to perform, but once perfected, it imparts an ample number of benefits.

How To Perform The Pose

The following step-by-step guide will help you master the pose with time:

  • Stand still in a mountain or tadasana posture next to a support with your feet a little apart and parallel. You will stand at around a forearm’s distance from the supporting wall. Therefore, you stand in tadasana with the wall at your right. Now, turn towards the right and press your palm from your wrist to the elbow on the right side. The forearm must stay parallel to the floor. You can now adjust the distance of the wall from yourself and turn the torso towards the center.
  • Bend the knees to form a squat position. Your buttocks must rest on the heels. In case you are unable to have your heels completely on the ground, then you might squat with your heels on a comfortable mat or a blanket.
  • Swing the knees gradually to the left side. Now, while exhaling, turn the torso to the right-hand side and press the wall with both hands. As you press the wall with your left hand, your elbow shall press against the right knee. Now, keeping the right hand high and the left-hand low, support the pose formed. Work the left arm back down your leg, moving towards the back of the left shoulder to outside of your right knee.
  • Press the arm and the knee against one another. Utilize the pressure to lengthen your torso’s left side out of the inner groin, gradually sliding it along the thighs. Try and keep your belly soft.
  • Keep the palms together by keeping the right hand on the wall. Keep the elbows away from one another. You must utilize the palm pressure to increment the twist.
  • Remain in the posture for around 30 seconds or more. While exhaling, release the twist. Repeat the same with the other side.


  • Makes your ankle strong and strengthens it
  • Stretches your groins, thighs as well as the spine
  • Opens up the shoulders and the chest
  • Improves your digestion and stimulates the abdominal organs
  • Improves your posture

Mistakes And Contradictions

Be cautious with the pose and avoid deeper squats. If you are a patient of any kind of knee injury, then do not practice this pose. Also, patients with lower back injuries as well as herniated disk must not indulge in performing the same.

How To Perform It Perfectly

To perfectly perform the pose, workout leggings can be the best option such that a perfect grip can be established. This pose is generally performed towards the end of an extended warm-up twisting session. Regular practice can help you master the art.

You may also like

Leave a Reply

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