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Advanced · Twist

Noose Pose
Pasasana

A deep squatting twist that combines ankle mobility, spinal rotation and a shoulder bind.

Instructional illustration of Noose Pose
LevelAdvanced
Pose typeTwist
Primary focusSpine, Ankles

How to practice Noose Pose

  1. Squat with the feet together or slightly apart and heels supported if needed.
  2. Lengthen the spine and rotate toward one side.
  3. Bring the opposite arm outside both thighs.
  4. Wrap the arms around the legs and clasp, or keep hands in prayer.

Practice tips

  • Place a folded blanket beneath the heels.
  • Practice the twist without the bind.
Practice note: Avoid forcing the knees, ankles, shoulders or lower back.
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