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Noose Pose
Also Known as Pasasana
About the Noose Pose/Pasasana
This is a seated type of asana. It is a slightly difficult pose to perform.
Benefits of Noose Pose/Pasasana
* The pose helps you to stretch your groins, thighs, and spine.
* The pose helps you to stretch and strengthen your ankles.
* The pose helps you to opens your chest and shoulders.
* The pose helps you to improve your digestion.
* The pose helps you to stimulate the organs of the abdominal region.
* The pose helps you to improve your posture.
The pose is also helpful in the therapeutic treatment of the following:
* Asthma
* Flatulence
* Indigestion
* Menstrual discomfort
* Mild neck, back, and shoulder tension
* Sciatica
How to do Noose Pose or Pasasana?
Step 1: Stand on a yoga mat in the Tadasana pose (Mountain pose). Keep your legs parallel to each other.
Step 2: Come to sit in a squatting position by bending your legs at your knees.
Step 3: By swinging your knees to the right side try to twist your torso to the left side. Press your palms to the floor for added support in the pose. Press your right knee firmly against your left arm or shoulder. The pressure created would workout the right side of your torso.
Step 4: Hold the pose for as long as you are comfortable.
Step 5: Retrace your steps to come out of the pose.
Step 6: Repeat with the other side.
More about Noose Pose or Pasasana
A word of caution!
The pose is not to be performed if you are suffering from any of the following ailments/injuries:
* Knee injury: Do not engage in deep squats if you have a knee injury.
* Herniated disk
* Lower-back injury
Modifications in the pose
Practitioners who have just begun with the pose find it difficult to sit in a squatting position. The stiffness in their thigh muscles does not provide them with adequate flexibility. Despite that they can still learn the basics of this pose with the help of a chair. Here is how they can do so:
Step 1: Sit on the edge of chair.
Step 2: Place your left hand on your right knee and try to twist your torso towards the right.
Step 3: if you want to lift your spine in order to improve the twist you can place your left hand towards the back of the chair.
Step 4: Hold the pose for a few seconds.
Step 5: Try to press your left forearm to the knee by shifting your torso forward.
Step 6: hold the pose for as long as you are comfortable.
Step 7: Retrace your steps to come out of the pose.
Step 8: Repeat with the other side.
Use of Props
If twisting is not possible while squatting then squat next to a wall and try to twist through the walk of your hands.
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