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Noose Pose (Pasasana)

Noose Pose or Pasasana is a slightly advanced posture which stretches the spine very effectively. This pose is beneficial to those who have nervous system disorders as it promotes better nerve health by increasing blood circulation around the spine.

noose pose


Health Benefits

The Noose Pose stimulates the abdominal muscles, stretches and strengthens the spine and increases blood circulation due to its twisting nature. This pose also relieves tension in the shoulders, back and neck and opens them up. The thighs, groins and ankles also open up and strengthen as a result of performing this pose regularly.

Pasasana relieves asthma, alleviates back and neck pain reduces problems of indigestion, flatulence and menstruation. This pose also helps relieve sciatic pain.

Getting into the Pose

What you need: Room with fresh air (if you’re doing it inside, otherwise do it in open area), and you.

Difficulty Level: Intermediate

Initial Position: Mountain Pose (Tadasana)

Drishti or Gaze: Forward


  1. Start by getting into the Mountain Pose (Tadasana).
  2. Squat fully in such a manner so that your hips are close to your heels and your upper body against your thighs.
  3. Twist your body to the right, from the belly. Stretch out your left arm, and bring its upper part to the outside of the right knee.
  4. Face your palm downwards, bend your elbows and wrap your forearm around your right shin.
  5. Stretch out your right arm, before sweeping it around the back. Hold your left wrist with your right hand.
  6. Release after 5-6 breaths. and repeat with the other side.

Rest in Corpse pose if you feel exerted.

Other Variations

  • Deeper Noose Pose – Advanced Version- Deepen the Noose pose by using the arm (placed against the knee) to twist even further on the right side. Turn your head towards the right to deepen further. Pull down your shoulder blades and stay in the pose for 3 breaths. This variation helps to twist the spine further imparting it strength.

Preparatory Poses

Beginner Tips

Beginners are advised to perform this pose near a wall (to get support). They are also advised to turn and twist around simultaneously to make it easier to perform the pose.

Advanced Poses

Important Notes

Do not perform this pose if you have:

  • Knee injury
  • Lower back injury
  • Herniated Disk

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