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

A great spine warm up sequence

Warming up the spine

Spine is made out of 33 individual bones and is the biggest support for your body. It is very important to warm up the muscles, joints and ligaments around the spine before you try to do any advance yoga postures. A great way to warm up is practicing the Sun Salutations, as it really does get your heart rate up and warms up all the muscles. However, I prefer, even before the Sun Salutations, to do a few warm up exercises on the floor as our spines have to be really pampered and taken care of. Although our spines are designed to carry weight, bend, twist and support us, it takes one wrong move to injure the spine, especially if practicing advance yoga postures without supervision. 

Here is a short video of my favourite spine warm up. 

  1. Start on all fours and do a few (5-10) Cat Cow stretches. (Flexion and Extension)
  2. Then continue with a circle motion movement (as demonstrated in the video) of the spine. Make 5 circles to the right and 5 circles to the left. (Adding Lateral Flexion and Reduction)
  3. Then we continue with some gentle spinal twists and shoulder stretch as demonstrated in the video. 5 breaths each side. (Rotation)
  4. Then relax in child's pose for a few breaths. 
  5. If preparing for some backbends: From all fours keep your hips up towards the ceiling and lower your chest down with arms extended in front of you. (Hyper Extension)
  6. And the last one, if your spine is extra flexible, you can try straightening your legs, for an even deeper Hyper extension.
  7. Finish off with a child's pose and you are ready for some yoga fun :) 

A short time lapsed insight of a yoga class with Anna Makarova.

A short time lapsed insight of a yoga class with Anna Makarova.

"Anyone can practice. Young man can practice. Old man can practice. Very old man can practice. Man who is sick, he can practice. Man who doesn't have strength can practice. Except lazy people; lazy people can't practice Ashtanga yoga"
-K Pattabhi Jois-