How To Do The Pasasana And What Are Its Benefits

Written by , BA Shirin Mehdi BA Experience: 3 years
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Sanskrit: पाशासन; Pasa – Noose, Asana – Pose; Pronounced As – posh-AHS-anna

The Noose Pose, as the Pasasana is popularly called, is a twister. It is one of those asanas that challenge our faith, and constantly question what our body can do and what it should be able to do. It gives the upper body a good stretch, and for that, it requires a strong, stable foundation. This asana gets its name because the arms resemble a noose.

Everything You Need To Know About The Pasasana

  1. What You Should Know Before You Do The Asana
  2. How To Do The Pasasana
  3. Precautions And Contraindications
  4. Beginner’s Tip
  5. Advanced Pose Variation
  6. The Benefits Of The Noose Pose
  7. The Science Behind The Pasasana
  8. Preparatory Poses
  9. Follow-Up Poses

What You Should Know Before You Do The Asana

You must make sure to keep your stomach and bowels empty before you practice this asana. Have your meals at least four to six hours before you do the asana so that your food gets digested and there is enough energy for you to expend during the practice.

It is best to practice yoga first thing in the morning. But in the event you cannot work out in the morning, it is alright to practice it in the evening.

Level: Intermediate
Style: Ashtanga Yoga
Duration: 30 seconds
Repetition: Once on each side
Stretches: Thighs, Vertebral column, Ankles, Groin
Strengthens: Ankles

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How To Do The Pasasana (Noose Pose)

  1. To start off, stand in the Tadasana.
  1. Gently bend your knees such that you are squatting on the floor, and your sitting bones come close to your heels as your torso rests against your thighs. If you find it hard to squat with your feet flat on the ground, use a folded blanket under your heels to make the squatting easier.
  1. Starting at the belly, twist to your right, and extend your left arm to bring its upper part to the outside of the right knee.
  1. Then, turn your palm down as you bend your elbow to wrap the forearms around the right shin.
  1. Stretch out your right hand and sweep it to the back. Hold your left wrist with your right hand. You could also just hook your fingers if your hands can’t go all the way.
  1. Turn your head to the right, and pull your shoulder blades backward such that they are towards each other. As you breathe, lift and lengthen your sternum through the top of your head.
  1. Twist your body further as you exhale, going forward with your left ribs.
  1. Hold the pose for a few seconds and release. Repeat the asana by twisting to your left.

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Precautions And Contraindications

These are a few points of caution you must keep in mind before you do this asana.

  1. It is best to avoid a deep squat if you have a knee injury.
  1. Do not practice this asana if you have a herniated disk or an injury in the lower back.

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Beginner’s Tips

As a beginner, it might be hard for you to get the squatting and the hand movements right. So when you practice this asana the first time, sit on a chair and do it.

  1. Sit on the edge of a chair.
  1. Press the left hand to the outside of the right knee as you twist your body to the right.
  1. To get a better twist, push the right hand against the back of your chair and lift your spine.
  1. Inhale and exhale a few times as you maintain your stance. Then, lean slightly forward, and press your left forearm to the right knee. Hold the pose.
  1. Gently lay your left torso closer to your thighs.
  1. Press your palms firmly against each other.
  1. Untwist your body as you exhale, and repeat the asana on the other side.
  1. If you feel comfortable, begin practicing the asana with a squat using a wall for support till you ease into the asana.

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Advanced Pose Variations

To increase the twist of the Pasasana, you must use the arm that is wrapped around the legs to pull down the top arm. This will help enhance the intensity of the pose.

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The Benefits Of The Noose Pose (Pasasana)

These are some amazing benefits of Noose pose.

  1. It helps therapeutically in the following conditions:

a. Asthma
b. Indigestion
c. Flatulence
d. Menstrual discomfort
e. Sciatica
f. Mild stress in the neck, back, and shoulder

  1. It tones the ankles and makes them strong.
  1. It gives the spine, groins, and thighs a good stretch.
  1. The chest and the shoulders open up with this asana.
  1. The abdominal organs get a good massage, and therefore, digestion is improved.
  1. The body posture is enhanced with regular practice of this asana.

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The Science Behind The Pasasana

When you twist, squat, and hold your hands behind your back, you are sure to stir up a whole lot of emotions. As much as analyzing those feelings is important, you must be careful not to hunt for sensations. You should notice where you push or pull yourself until it becomes hard to breathe as you bring your arms together to complete the noose. Remember, if you struggle in an asana, you are bound to injure yourself. The whole idea of yoga is to become more sensitive to subtleties.

Having said that, Pasasana is an asana that needs both patience and perseverance. If you are too passive, you will miss the vibrant energy it takes to strengthen your muscles and bones and also allows you to focus. In simple words, if you do not put in the required energy, you will not be able to touch your hands at the back.

You always need to find a middle ground between putting in too much effort or holding back in this asana. To find that middle path, you need to listen to your body and be sensitive to it. Engage and figure out what is happening in your body. Be present in that moment as you do the asana, and feel the breath, the twist, and the effort.

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Preparatory Poses

Ardha Matsyendrasana
Baddha Konasana
Marichyasana III
Marichyasana I
Parivrtta Parsvakonasana
Supta Baddha Konasana
Supta Padangusthasana

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Follow-Up Poses

Ardha Matsyendrasana
Marichyasana III

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Now that you know how to do Pasasana, what are you waiting for? A noose often has such a negative connotation. But this asana only brings out the positive in your mind and body. Embrace it!

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Shirin Mehdi
Shirin MehdiHealth & Wellness Writer
Shirin is a health and wellness writer with three years of experience and specializes in writing articles on yoga and has extensive knowledge about the postures of the asanas. Prior to joining Stylecraze, she interned with an advertising firm as a copywriter and as an editorial intern for a luxury fashion magazine.

Read full bio of Shirin Mehdi
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