Yoga : Pashasana (Noose Pose) - how to perform

 

Pashasana, or Noose Pose, is an advanced yoga posture that requires flexibility, balance, and spinal mobility. It involves a deep squat with the torso twisted and the arms wrapped around the legs in a binding position, resembling a noose. This pose is commonly practiced in Ashtanga Yoga and offers multiple benefits for digestion, detoxification, and spinal health.

How to Perform Pashasana

1. Warm-Up

Before attempting Pashasana, prepare your body with hip-openers, spinal twists, and squats. Poses like Malasana (Garland Pose), Ardha Matsyendrasana (Half Lord of the Fishes Pose), and Uttanasana (Standing Forward Bend) help improve flexibility.

2. Step-by-Step Instructions

1. Start in a Squat:

Stand with feet together and lower into a deep squat, keeping the heels on the ground. If your heels lift, place a folded blanket under them for support.

2. Twist the Torso:

Rotate your upper body to the right, bringing the left shoulder across the right thigh.

3. Bind the Arms:

Extend your left arm around the front of your right shin.

Bring your right arm behind your back and try to clasp your fingers or wrists.

4. Maintain Balance:

Engage the core and lengthen the spine while holding the bind.

Keep the chest open and gaze forward or upward for balance.

5. Hold & Release:

Stay in the pose for 5–10 breaths.

Release slowly and repeat on the other side.

Benefits of Pashasana

Improves Digestion: The deep twist massages internal organs, stimulating digestion and detoxification.

Enhances Spinal Flexibility: Helps maintain a healthy spine by increasing mobility and reducing stiffness.

Strengthens Core & Legs: Engages the abdominal muscles and strengthens the quadriceps and calves.

Boosts Balance & Focus: Requires strong concentration, improving mental clarity and coordination.

Detoxifies the Body: Stimulates circulation and removes toxins through compression and release.

Cautions & Contraindications

Knee or Ankle Injuries: Avoid if you have weak or injured knees or ankles, as the deep squat puts pressure on these joints.

Lower Back Issues: Those with herniated discs or chronic lower back pain should practice with caution.

Pregnancy: Not suitable due to deep compression of the abdomen.

Beginners: If binding is difficult, use a yoga strap to gradually increase flexibility.

Pashasana requires patience and practice. If you are new to this pose, work on preparatory poses before attempting the full expression.