Pose sheet

Noose Pose

Pāśāsanaपाशासन

Squat, rotate your torso, and wrap your arms around both legs.

Open this pose in the 3D body

Steps

Support

Both soles of the feet, including the heels.

Enter

From Mountain, squat with your feet and knees together.
Inhale and lengthen your spine; exhale and turn to the right.
Bring your left armpit outside your right knee.
Internally rotate your left arm; wrap it around both shins.
Bend your right arm behind; clasp its wrist with your left hand.

Hold

Ground your heels and keep your knees together.
Lift your chest while maintaining the twist.
Gently press your left arm against your right knee.

Exit

Exhale, release the bind, and return to center.
Repeat to the left, switching arms.

Breathing: Breathe normally during the hold.
Gaze: Over either shoulder.
Duration: 30–60 seconds per side.

Adapt

Adaptations

Blanket under the heelsRest both heels on a folded blanket.
StrapHold a strap between your hands behind your back.
WallSquat, turn toward the wall, and place both hands against it.
Without a bindKeep your hands together at your chest while twisting.

Variations

Heels raised: support through your forefeet and toes.
Chair: sit with one foot on the seat; twist.

Signals of effort

Deep flexion of both hips and knees.
Torso rotation with the abdomen close to the thighs.
Arms bound around both legs.
All support comes through the feet.