Variations (1)
Pasasana II
पाशासन II
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.
Anatomy Involved
Benefits
- Improves spinal mobility
- Stimulates abdominal organs
- Strengthens core
- Opens hips and shoulders
- Aids digestion
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Recent abdominal surgery
- Spinal injury
- Severe back pain
- Knee injury
- Hip injury
- 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
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
knee injury
Keep knees slightly wider or use a blanket under the sitting bones.
hip injury
Avoid deep bind, focus on gentle twist with hands on floor.
Target Areas
Practice Flow
About this Pose
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.
How to Practice
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 more steps remaining
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Frequently Asked Questions
Common questions about Pasasana II
What is Pasasana II?
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.
What are the benefits of Pasasana II?
Improves spinal mobility. Stimulates abdominal organs. Strengthens core. Opens hips and shoulders. Aids digestion.
Who should avoid Pasasana II?
Avoid this pose if you have: Recent abdominal surgery, Spinal injury, Severe back pain, Knee injury, Hip injury, Pregnancy.
How many steps are in Pasasana II?
Pasasana II is practiced in 11 steps. Begin in Dandasana (Staff Pose), legs extended forward.
Is Pasasana II suitable for beginners?
Pasasana II is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Pasasana II?
You may use: block, strap. Props make the pose more accessible and comfortable.
What conditions does Pasasana II help with?
Pasasana II is therapeutic for: digestive problems, posture correction, flexibility.
What poses should I do before Pasasana II?
Prepare with: Staff Pose, Bharadvajasana I (seated), Marichyasana I (seated). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Pasasana II with other poses