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Noose Pose - Pasasana

Noose Pose - Pasasana


Yoga Pose Steps

1 - Begin in Tadasana, Mountain Pose.

2 - Bend knees in such a way that you are squatting completely and the buttocks are close to heels and torso against thighs. If you find it difficult to squat placing the feet flat on ground, you could place a blanket that is folded or a sandbag below your heels.

3 - Twist body from belly, towards right side. Extend left arm, bringing its upper part to outer side of right knee.

4 - Turn palm down, bend elbow and wrap forearm around right shin.

5 - Extend right arm and begin sweeping it around and towards the back.

6 - Grab left wrist in right hand. In case you find it difficult to complete this step, you could use a strap to close the gap. Alternately, you could just hook fingers.

7 - Deepen the pose by using arm that is placed against knee to twist further, towards right. Turn your head towards the right too, to make it easier. At the same time, pull your shoulder blades down the back and towards each other.

8 - Make sure that outer hips are firm and press heels into floor, thereby lowering your sitting bones towards them.

9 - While inhaling, lift the sternum and lengthen it out, through top of head

10 - While exhaling, twist body a bit more, leading with left ribs

11 - Release twist after around 5 breaths or so.

12 - Repeat the pose on other side of body.

Yoga Pose Benefits

  • Strengthens chest, shoulders, ankles, thighs and groin area
  • Relieves tension in back, shoulder and neck

Yoga Pose Cautions

  • Avoid if have any issues with knee, lower back, or herniated disc.

Yoga Pose Affected BodyParts

Other Yoga poses
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