Pasasana II
पाशासन II
Target Muscles
Benefits (5)
- + Improves spinal mobility
- + Stimulates abdominal organs
- + Strengthens core
- + Opens hips and shoulders
- + Aids digestion
Avoid If (6)
- - Recent abdominal surgery
- - Spinal injury
- - Severe back pain
- - Knee injury
- - Hip injury
- - Pregnancy
About
Pasasana II is an intense seated twist that deeply rotates the spine and opens the hips. It requires significant spinal flexibility, core strength, and shoulder mobility to achieve the full bind, challenging the body's internal organs.
Step-by-Step Instructions
1. Begin in Dandasana (Staff Pose), legs extended forward.
2. Exhale, bend your knees and place your feet flat on the floor, heels close to your sitting bones.
3. Inhale, lengthen your spine. Exhale, twist your torso to the right, placing your left arm to the outside of your right thigh.
4. Place your right hand on the floor behind you for support, fingertips pointing away.
5. Inhale, extend the spine upwards. Exhale, deepen the twist, pressing the left elbow firmly against the outer right thigh.
6. Draw the right shoulder back, opening the chest. Gaze over your right shoulder.
7. For the full pose, if possible, reach your left hand around to grasp your right foot, and your right hand around your back to grasp your left foot, forming a bind.
8. Ensure both sitting bones remain grounded. Keep the chest lifted and open.
9. Hold the pose for several breaths, maintaining the twist from the base of the spine.
10. Inhale to slowly release the twist and return to Dandasana.
11. Repeat on the left side.