Variations (1)
Noose Pose II
Pasasana II · पाशासन II
Also known as: Pasasana II · Advanced Garland Twist
Noose Pose II, also called Pasasana II is a classical yoga posture. Its Sanskrit name Pasasana II translates word-for-word as: Pasa (Noose / Snare) · Asana (Pose). In this posture, the body rotates the spine, creating space between each vertebra. The posture works to engage the obliques, stretch the hip flexors and strengthen the quadriceps. Stimulates abdominal organs. Strengthens core. It is particularly valued for improving overall posture. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice, particularly beneficial for athletes. A block and strap can be used to make the posture more accessible and support correct alignment. Practitioners with spinal injury and abdominal surgery should approach with care or consult a qualified teacher.
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 Surgery
Surgical wounds and healing tissues need time before being subjected to the mechanical stress of yoga postures.
Wait for full medical clearance from your surgeon; begin with gentle breath work and progress only as healing allows.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Initiate the twist from the upper spine and ribs rather than forcing from the waist; keep both sitting bones grounded.
Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Never push into pain; use a folded blanket under or between the knees and reduce the depth of the bend.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Limit the range of hip movement, avoid positions that cause clicking or sharp pain, and use props to support the hip.
Props That Can Help
Optional supports — use when helpful, not required
Yoga Block
Use a block to reduce the reach distance, support alignment, and make the posture accessible at your current level of flexibility.
Yoga Strap
A strap extends your reach and allows the pose to be held with correct alignment before full flexibility is established.
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
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 Noose Pose II?
Noose Pose II, also called Pasasana II is a classical yoga posture. Its Sanskrit name Pasasana II translates word-for-word as: Pasa (Noose / Snare) · Asana (Pose). In this posture, the body rotates the spine, creating space between each vertebra. The posture works to engage the obliques, stretch the hip flexors and strengthen the quadriceps. Stimulates abdominal organs. Strengthens core. It is particularly valued for improving overall posture. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice, particularly beneficial for athletes. A block and strap can be used to make the posture more accessible and support correct alignment. Practitioners with spinal injury and abdominal surgery should approach with care or consult a qualified teacher.
What are the benefits of Noose Pose II?
Improves spinal mobility. Stimulates abdominal organs. Strengthens core. Opens hips and shoulders. Aids digestion.
Who should avoid Noose Pose 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 Noose Pose II?
Noose Pose II is practiced in 11 steps. Begin in Dandasana (Staff Pose), legs extended forward.
Is Noose Pose II suitable for beginners?
Noose Pose II is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Noose Pose II?
You may use: block, strap. Props make the pose more accessible and comfortable.
What conditions does Noose Pose II help with?
Noose Pose II is therapeutic for: digestive problems, posture correction, flexibility.
What poses should I do before Noose Pose 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