Noose Pose

Pāśāsana

Noose Pose
⇄ both sides
CategoryTwists TypeStretch LevelAdvanced Hold30 sec MusclesBack, Core, Legs BreathingInhale to lengthen, exhale to twist

How to do it

  1. EnterLower into a deep squat with your feet together. Twist to one side, bring the opposite shoulder outside your knees, and wrap your arms around your legs, clasping your hands behind your back.
  2. HoldYour heels reach toward the floor. If needed, place a blanket under them. With each exhale, the twist gently deepens from your lower belly.
  3. ExitRelease your arms, come back to a squat facing forward, and switch sides.

Benefits

A twist in a squat: deep work for the spine and ankles.

Cautions

  • Spinal disc herniation
  • Knee injuries
  • Pregnancy

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Where it appears

  • Deep Backbend 35 min · Advanced · voice-guided in the app subscription

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