The Kriya Yogi logo — Om symbolThe Kriya Yogi

Pasasana

Noose Pose

pasa = noose

Written and reviewed by The Kriya Yogi · Updated 21 September 2026

A deep squat with a bound twist, the arms wrapped around both knees.

Family
Twists
Level
advanced
Lineage
modern
Works on
ankles · spine · shoulders

The yogic view

The first posture of the modern Ashtanga intermediate series; the noose image is evocative but the posture itself is twentieth-century.

How to practise

  1. Squat with the feet together and the heels on a folded mat if they lift.
  2. Keep the knees together and the chest lifted.
  3. Turn to the right, taking the left shoulder outside the right thigh.
  4. Wrap the left arm around both shins and the right arm behind the back; clasp or hold a strap.
  5. Turn the chest and look over the right shoulder last.
  6. Hold five breaths and change sides.

For seated or floor-based work, use a clean, stable surface. Our natural cork yoga mat offers a grounded 5 mm surface for regular practice.

What research shows

Two things limit it: ankle dorsiflexion, which decides whether the heels can stay down, and thoracic rotation, which decides whether the bind is reachable. Raising the heels on a folded mat is the usual honest adjustment and does not diminish the posture. Forcing the bind before the rotation is available loads the lumbar spine and the shoulder rather than teaching the twist.

Questions about Pasasana

+ How long should you hold Pasasana?
Five to ten slow breaths — about thirty to sixty seconds — works well for most practitioners, and one to two minutes if you are working specifically on range. Where the posture is one-sided, practise both sides for the same length of time. Let the breath decide: if it becomes short, held or noisy, you have stayed too long or gone too deep.
+ Is Pasasana suitable for beginners?
No — Pasasana is an advanced twists posture. It asks for strength, range and control that take a long time to build, and it is much better learned with in-person guidance than from a page. Work through the preparatory postures listed below first, and treat the full shape as a long-term project rather than a goal for this month.
+ What are the modifications for Pasasana?
Work with the shape rather than around it: reduce the range, shorten the lever by bending the nearest joint, and raise the floor toward you. Three adjustments apply to almost any posture: raise the hips on a folded blanket or cushion in seated work, bend the knees in anything that loads the back of the legs, and use a wall, chair or block to take weight and remove the fear of falling. A supported version practised often produces more change than a deep version practised rarely.
+ Who should avoid or modify Pasasana?
For Pasasana specifically: pregnancy; knee injury; spinal injury. More generally, modify or skip it if you have an acute injury or recent surgery in the area it loads, if you are pregnant and have not been given individual guidance, or if the shape produces sharp, pinching, radiating or electric sensation. Numbness, tingling or pain travelling down a limb is a nerve signal to stop and be assessed, not to breathe through. This page is educational and is not medical advice.
+ What should you practise before and after Pasasana?
Prepare with Malasana (Garland Pose (Yogi Squat)), Marichyasana C (Marichi's Pose C (bound twist)). Release afterwards with Uttanasana (Standing Forward Bend), Shavasana (Corpse Pose). Both lists are links on this page, and either can be shortened when time is limited — but do not skip preparation for a posture that loads a joint at end range.
+ What does Pasasana mean in Sanskrit?
Pasasana translates as noose pose — pasa = noose The name follows Sanskrit convention, but the posture itself is modern and is not described in the classical texts.

Prepare with

Release with

Cautions

  • pregnancy
  • knee injury
  • spinal injury

More twists

Keep reading

Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.