Pasasana --> Noose Pose

Pasasana Benefits

In Ashtanga yoga, Pasasana is the first seated posture in second series. Pasasana is a deep twisting and balancing posture. For this posture it really helps if you have longer limbs and more flexible ankles/ achilles.  For those who cannot do the full version of the asana, there are a few modifications and adjustments that can help you get the same benefits as from the full version. 

For example I cannot lower my heels to the floor in a full squat so I need a yoga BLOCK under my heels to feel stable and to be able to twist and wrap the arms around the torso and legs. 
If you cannot clasp your hands behind your back you can use a STRAP by holding on to it. 
If your heels are not that far from the ground you can ask your teacher to help you lower them down by gently holding the top shoulder with one hand and pressing down the same side knee with the other hand without getting you off the balance.  

Noose pose is a great twist and stretch for the spine. Furthermore it reduces tension and stretches out the shoulders and upper back.  Due to the squatting position the ankles and knees are strengthened.  


  • Can relieve asthma 
  • Relieves back, shoulder and neck pain
  • Strengthens ankles and knees
  • Improves digestion by squeezing and massaging the internal organs 
  • Relieves menstruation discomfort