Noose Pose (Pasasana)- Definition steps benefits with precautions

Noose Pose (Pasasana) is an advanced yoga pose that requires strength, flexibility, and balance. This challenging posture is named after the shape of a noose, as the arms are wrapped around the legs in a way that resembles a knot. Pasasana is a Sanskrit word, where “Pasa” means noose and “Asana” means posture. It is said to provide physical and mental benefits, making it a popular choice for those seeking to deepen their yoga practice.

Sanskrit Sloka:
“Padmasana sadaivastu, vasistham kuru maarae,
Taam dhaaryaam govulateetyeshu, taam viddheehi kulasya ye”

Pasasana can be particularly challenging for those who have tight hips, hamstrings, or shoulders. As with any yoga pose, it is important to approach it with awareness and caution, as it can put strain on the knees, lower back, and neck if not practiced correctly.

Steps to do Pasasana:

1. Begin in a standing position at the top of your mat.
2. Bend your knees and come into a squat, with your feet slightly wider than hip-width apart.
3. Bring your palms together in front of your heart center, and twist your torso to the right, bringing your left elbow to the outside of your right thigh.
4. Slide your left shoulder as far back as possible, and then reach your right arm behind you, taking hold of your left wrist or fingers.
5. From here, begin to lift your heels off the ground, and slowly start to twist and bind deeper, wrapping your right arm around your right thigh.

Benefits of Pasasana:

1. Strengthens the arms, wrists, and shoulders.
2. Stretches the hips, groins, and back.
3. Improves digestion and elimination.
4. Helps to build focus and concentration.
5. Stimulates the abdominal organs.


1. Avoid this pose if you have a knee, shoulder, or lower back injury.
2. Don’t force yourself into the pose, and always listen to your body’s limits.
3. If you experience any pain or discomfort, come out of the pose immediately.

With consistent practice and patience, Pasasana can bring about a sense of inner strength and resilience. As with any yoga practice, it is important to approach the pose with mindfulness and self-awareness. Whether you are a seasoned yogi or a beginner, Pasasana offers a unique challenge and an opportunity to deepen your practice both physically and mentally. Practice it with proper guidance and care to experience the full benefits it has to offer.