Noose Pose


Noose Pose

What is Noose Pose?

Noose pose, or Pasasana in Sanskrit, is an intermediate twist. From a squatting position, the practitioner twists to the side and binds their arms around their legs. It's a deeper twist than matsyendrasana and brings even greater flexibility to the spine and shoulders.


  • Begin in a squat with the feet together.
  • Exhale and twist to the right.
  • Tuck the left upper arm outside of the right thigh and bend the elbow, reaching the forearm around the legs.
  • Reach the right arm behind the torso. Clasp the hands. Gaze to the right.
  • Breathe while holding the pose.
  • Exhale and untwist. Change sides.


  • Avoid if there is ankle injury

Benefits of Noose Pose

  • Strengthens the legs and ankles
  • Improves flexibility in the spine, shoulders, and ankles
  • Expands the chest
  • Massages the abdominal organs
  • Stimulates the liver, spleen and pancreas
  • Lessens sciatica pain

Noose Pose Details

Sanskrit Name
Pose Level
Parshva (Side)
Pose Type
Binds, Twists
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