Variations (1)
Pasasana
पाशासन
Pasasana (Noose Pose) is an intense seated twist that requires significant flexibility in the spine, shoulders, and ankles. It stimulates abdominal organs and improves spinal mobility. This pose demands patience and mindful breathing.
Anatomy Involved
Benefits
- Improves spinal flexibility
- Stimulates abdominal organs
- Enhances digestion
- Strengthens back muscles
- Relieves stress and anxiety
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Back injuries
- Knee injuries
- High blood pressure
- Diarrhea
- Pregnancy
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Lengthen the spine on the inhalation, deepen the twist on the exhalation
- 2Initiate the rotation from the navel, then the chest, finally the head
- 3Keep both sitting bones grounded equally
- 4Maintain the length of the spine — do not collapse into the twist
- 5Use the breath to create space for the rotation
- 6Allow the hip joints to open gradually — never force
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Pasasana (Noose Pose) is an intense seated twist that requires significant flexibility in the spine, shoulders, and ankles. It stimulates abdominal organs and improves spinal mobility. This pose demands patience and mindful breathing.
How to Practice
1. Begin in Utkatasana (Chair Pose).
2. Exhale and twist your torso to the right.
3. Bring your left arm to the outside of your right knee.
4. Reach your right arm behind your back and attempt to clasp your left hand.
5. Keep your spine straight and your shoulders relaxed.
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Pasasana
What is Pasasana?
Pasasana (Noose Pose) is an intense seated twist that requires significant flexibility in the spine, shoulders, and ankles. It stimulates abdominal organs and improves spinal mobility. This pose demands patience and mindful breathing.
What are the benefits of Pasasana?
Improves spinal flexibility. Stimulates abdominal organs. Enhances digestion. Strengthens back muscles. Relieves stress and anxiety.
Who should avoid Pasasana?
Avoid this pose if you have: Back injuries, Knee injuries, High blood pressure, Diarrhea, Pregnancy.
How many steps are in Pasasana?
Pasasana is practiced in 10 steps. Begin in Utkatasana (Chair Pose).
Is Pasasana suitable for beginners?
Pasasana is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Pasasana?
You may use: block, blanket. Props make the pose more accessible and comfortable.
What poses should I do before Pasasana?
Prepare with: Staff Pose, Bharadvajasana I (seated), Marichyasana I (seated). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Pasasana with other poses