Pasasana, also known as Noose Pose, stretches and twists your upper body and leads to a stable foundation. It requires you to maintain your balance while squatting and twisting simultaneously. The Noose Pose is an advanced pose and comes with various versions to help you build up to the difficult hold.
But while this pose may seem complicated and a tad bit cringeworthy, it has many benefits! For example, Noose Pose stretches your back, relieves tension in your cervical spine, and strengthens your shoulder muscles. Because it involves practicing squats, the pose strengthens your hips and ankles.
Before you practice this one at home, be sure to try a couple of preparatory poses to warm up your body and muscles.
Here is our list for the three best prep poses for Noose Pose.
Extended Side Angle Pose
The Extended Side Angle Pose, relieves stiffness in your spine and shoulders, provides a deep stretch in your hamstrings and groin, increases stamina, strengthens your ankles, knees, and legs, and tones your abdominal muscles. It also helps relieve constipation, improve fertility, reduce sciatic pain, menstrual discomfort, and lower back pain. You can take this pose one step further by adding a bind behind your bent leg and back.
- Start the pose in the Downward-Facing Dog on your mat.
- Step your left foot forwards between your hands.
- Rise into worrier-I pose to open your arms, chest, and hips.
- Lower your left shoulder and reach your left arm underneath the hamstrings.
- Reach your right arm around your lumbar spine.
- Bind and hold your right wrist with your left hand.
- Draw your upper shoulder back and gaze into your eyes’ right corners.
- Stack your shoulders and lengthen your spine while engaging your abdomen.
- Hold this position for at least five breaths and repeat on the right side.
Marichyasana I, also known as Sage Marichi A, is an excellent prep pose for the Noose Pose, leading to the deepening of your hip and knee flexion. It also stretches and opens your shoulders, improved digestion with better abdominal functioning, and activates internal organs.
- Start the pose by sitting up tall in Staff Pose
- Straighten your legs in front of you and bend your knees.
- Place your right foot’s sole close to your right buttock.
- Extend your left leg and engage it with your foot flexed.
- Extend your right arm forward toward your left foot.
- Turn your right palm to your right side instead of grabbing your left foot.
- Wrap your right arm around your right shin and reach your left arm up.
- Open your chest to your left and keep your right arm in position.
- Join your hands by dropping your left arm behind the spine.
- Then, bind your hands behind your spine and sit up tall.
- Keep your spine straight and inhale.
- Fold into the forward bend on the exhalation.
- Keep your hands tied and your back long.
- Keep your eyes on your left toes.
- Hold for about five breaths and come back to the original position.
Garland Pose, also known as Malasana, stretches your torso, ankles, hips, groin, and thighs. It improves your colon function and tones your abdominal muscles. Likewise, the Garland Pose increases blood flow to your pelvis and regulates sexual energy.
- Stand on the mat with your feet shoulder or mat’s width apart.
- Bend your knees and lower your hips toward the mat to get into the squat.
- Take your arms inside your knees and bring your palms together by bending your elbows.
- Try to touch your sternum with your thumbs.
- Press your arms into your thighs.
- Press your thighs into your upper arm.
- Maintain a neutral spine but your hips moving toward the mat.
- Keep your shoulders away from your ears.
- Hold this position for at least five breaths and come out by straightening your legs.
- Repeat the pose at least three times to warm up for the noose pose.
Noose Pose allows you to practice your bondage and enables you to experiment with your commitment, devotion, and freedom. Bear in mind that Noose Pose requires a deep twist of your arms bounded so that you focus on your hips and legs to create a strong foundation. It also enables your spine to twist deeply and freely.
Because it challenges your balance and causes you to perform the twist and squat simultaneously, it is wise to create a strong foundation. Therefore, you must warm-up and prepare your body with these poses to ensure you get the most out of the Noose Pose.