Twist
Noose Pose
Pasasana
A deep squat with a full spinal twist in which both arms wrap around the knees and the hands bind behind the back. Requires open ankles and significant thoracic rotation. Often practiced with the heels on a folded blanket.
- ·Deeply rotates the thoracic spine
- ·Stretches the shoulders and ankles
- ·Stimulates abdominal organs
Instructions
- 1Begin in a deep squat (Malasana) with feet close together and heels on the floor or supported on a rolled blanket.
- 2Rotate the torso to the right, bringing the left shoulder to the outside of the right knee.
- 3Bend both arms and thread them around the right shin, wrapping the left arm under and the right arm behind the back.
- 4Clasp the hands behind the back or grip the wrist, binding the arms firmly around the leg.
- 5Press the right knee into the left upper arm to deepen the twist and lengthen the spine on each inhale.
- 6Hold for 4 to 6 breaths, keeping the chest open and the gaze soft, then release and repeat on the left side.
Contraindications & precautions
- ⚠Low back pain or lumbar disc injury — the deep combined squat and spinal rotation compresses the lumbar vertebrae and should be avoided.
- ⚠Ankle, knee, or hip injury — the extreme flexion required at all three joints makes this pose unsafe during active recovery.
- ⚠Late-stage pregnancy — the deep abdominal compression and squat position are contraindicated after the first trimester.
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