Stretch, strengthen, and improve digestion with this advanced bind – Noose Pose.
Noose Pose (Pasasana) is an interesting intermediate-to-advanced yoga pose that you might not see often in yoga classes, but it does have some very unique benefits.
Noose is what is known as a bound or binding pose, and it helps to alleviate back, neck, and shoulder tension, sciatica, and menstrual discomfort. It is also believed to provide relief for asthma and indigestion as it stimulates the abdominal organs and improves digestion. Noose pose opens up the chest and shoulders, while stretching the thighs, groin, and spine, and it both stretches and strengthens the ankles.
You will want to avoid this pose if you have knee or lower back injuries, or if you have a herniated disk.
To start out with, you can use the wall as a prop to help you get into the twist. If you have trouble squatting, you can also practice this pose while sitting in a chair.
Here are instructions for doing the full pose (for a modified beginner version using the wall, see this page):
Extend your legs into Dandasana, and send some refreshing breaths into your ankles, knees, and hips. Bring your knees into your chest, rolling back on your exhalation and forward on your inhalation. The last time you rock forward, come up onto your feet into a low squat.
Start by doing a variation of the pose. Squat with a block or a wall about one foot behind you. Organize your legs and feet just as you did in Utkatasana, heels and toes touching. If your heels do not touch the ground in this position, slip a folded blanket underneath them.
Exhale and twist to the right. Place the outside of your left shoulder between your legs. Internally rotate your left arm and wrap it around your left leg. Reach your right arm behind you and place it on the block or touch the wall. After a few breaths, untwist and try the other side. Continue to work this way until you feel an opening to go farther.
To develop the full pose, use your abdominals to twist to the right again, but this time place your left shoulder on the outside of the right thigh. Strongly activate the inner thighs and cinch your legs together. Internally rotate both arms and reach around behind your back to bind. Use a strap if you can’t reach. Eventually, you will hold your right wrist with your left hand. Try to find a way to hold hands with yourself so the noose can be more a garland of flowers. After a few breaths, release the pose and do the other side.
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