We are all familiar with this fact that yoga is beneficial for the body and mind. It not only gives strength to the body but also enhances the immune system in the body. It is normal for some people to have daily body pain such as back, waist, stomachache, etc.

Why not we resort the yoga to get relief from these kinds of pain. that not only will you get relief from this body pain but also the body will be strong.

To get relief from many kinds of body pain Pasasans Yoga can be helpful, that has overall benefits to the entire body. This is a sitting balancing yoga pose. In this, the arms wrapped around the lower limbs while in a twist. The pose gives the upper body good stretches and twists and demands a stable foundation.

It is derived from the Sanskrit words Pasa  (noose, tie or snare)and Asana (yoga posture), is popularly called Noose Pose.

Pasasana (pronounced pAsh-Ah-suh-nuh), is a twister. that challenges our faith in what the body can do, and should be able to do. although it looks simple, it is deceptively deep. 

In Ashtanga yoga, Pasasana is the first seated posture in the second series. but it comes with various versions which are easy to start with. It is more suitable for intermediate and advanced practitioners.

How To Do Pasasana (Noose Yoga Pose)

First Variation

  • To come in Pasasana (Noose Pose), First of all, you need to stand in Tadasana (Mountain Pose) with your feet together. with your feet hip-width and parallel to each other. In this position, if needed stand with the wall on your right side and place a folded blanket next to a wall. You can bring your weight from side to side to activate the feet. your heels on the blanket and forearm’s distance away from the wall. 
  • Inhale, lift your chest and turn to the right and press your right palm into the wall-from wrist to elbow. Make sure your forearm should be parallel to the ground.
  • Now,  Exhale and bend your knees and come into a full squat. bring your buttocks on your heels. Make sure your heels must be raised. for it you can use folded blanket or sandbag.
  • After that, turn your knees slightly to the left.
  • With an exhalation, turn your torso to the right and press your both hands into the wall. Put your right hand on the wall at the same height as your right shoulder and your left arm up to the wall,
  • Last, inhale, squeeze your legs together, extend your spine, and twist toward the wall.
  • Scoop your tailbone, upper backbend, and twist more deeply.
  • Maintain the pose as long as you can. and repeat the other side.

Second Variation

  • To come in the second variation, repeat all of the same instructions of the first variation.
  • Now, turn your left arm in, widening your elbow out to the side. turn your left palm down as you bend your elbow to wrap the forearms around the right shin.
  • Then sweep your right hand to the back and hold your left wrist with your right hand. Or clasp your hands behind your back.
  • if your hands can’t clap all the way then hook only fingers.
  • Squeeze your knees together and turn your head to the right, and pull your shoulder blades backward.
  • Maintain this pose as you feel comfortable, Or a few seconds and release. and slowly discharge the pose.
  • Rest for a while and follow the same procedure by twisting to your left.

Preparatory Poses

Follow-up Poses

  • Ardha Matsyendrasana (Half Lord of the Fishes Pose)  
  • Marichyasana III (Marichi’s Pose, variation III).

Benefits of Pasasana (Noose Yoga Pose)

  • Regular practice of Pasasana results to reduces the discomfort of the menstrual cycle of women. And there is no problem even in pregnancy.
  • It is more beneficial for those people who are suffering from Asthma.
  • Strengthens the spine, shoulders, neck, and back.
  • It not only gets stimulated the abdominal muscles but also reduce the problem of constipation and indigestion.
  • This twisting pose stretches the spine, groin, Vertebral column, thighs, and ankles while opening the heart and shoulders. 
  • By doing this the body parts are well massaged.
  • It also increases blood circulation in the torso and makes your nervous system healthy.
  • Its regular practice beneficial in sciatica.
  • Increases oxygen intake.
  • Pasasana stimulating the Manipura chakra, which is associated with our emotions and sense of self.

Beginner Tips

Beginners are advised to perform this pose near a wall or sit on a chair (to get support). Press the left hand to the outside of the right knee.

Contraindications and Cautions of Pasasana

  • According to the experts, this asana is considered best when yogi practiced early in the morning. Mornings are preferred as the food is digested as well as the body has the energy to perform the asana. Due to some reason, you cannot practice it in the morning, you can practice this asana in the evening as well. But at least keep 3-5 hour gap between your practice and meal.
  • Pasasana must avoid deep squats with any knee injury.
  • Do not practice in case of a herniated disk or an injury in the lower back.
  • Avoid this Asana, in case of back, neck, ankles your arms injury.