Noose Pose

Last updated: December 21, 2023

What Does Noose Pose Mean?

Noose pose is a squatting yoga posture which requires both a stable foundation in the legs and flexibility through the spine, torso and upper body. It is so called because of the way the arms form a bound loop around the legs.

In this pose, the body is twisted to one side and the arms are wrapped around the bent legs, with the hands clasped behind the back.

The Sanskrit name for noose pose is pasasana.

Noose Pose


Yogapedia Explains Noose Pose

Noose pose is a relatively advanced posture and may be challenging for beginners. This strong pose has a wide range of reported physical health benefits. The twisting posture stretches the spine, releasing the muscles that support it and stimulating blood supply to the nerves. It is said to also be beneficial for:

  • Improving asthma;
  • Strengthening the legs and ankles;
  • Reducing or counteracting indigestion;
  • Soothing menstrual discomfort; and
  • Lessening the pain of sciatica.

Noose pose can be modified by practicing the position of the upper body and the bind of the arms while sitting in a chair. To increase the stretch, the lower arm can pull down to draw the body deeper into the twist.

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