The Sanctuary

Twist · Advanced

Noose Pose

Pasasana·पाशासन·pāśāsana

Also called: Noose

Noose Pose (Pasasana) demonstrated

Noose Pose is the advanced twist — built on the foundation of Marichyasana and Ardha Matsyendrasana. The deep squat base makes it inaccessible to users with tight ankles or hips; document it for completeness in the advanced repertoire.

Benefits

  • Deepest seated/squatted twist in the catalog
  • Combines hip opening (deep squat) with rotational mobility
  • Demands ankle flexibility — useful for users with chronically tight calves

How to practise Noose Pose

  1. Squat in Malasana with the heels on the floor (or on a folded blanket if they don't reach).
  2. Inhale and turn the torso to the right.
  3. Exhale and wrap the left arm around the OUTSIDE of the right thigh and across the front of the body.
  4. Reach the right arm behind the back and clasp the left wrist or fingers — forming the noose.
  5. Lengthen the spine. Turn the gaze over the right shoulder.
  6. Hold steady. To exit: release the bind, rotate back to center, switch sides.

Suggested hold: 30s · Breath: Paced

How Noose Pose affects your doshas

In Ayurveda the same pose lands differently depending on your constitution. This is the lens the app uses to sequence your practice.

Effect of Noose Pose on each dosha
DoshaEffectNotes
Vata Neutral broadly neutral
Pitta Balancing a good fit — helps settle this dosha
Kapha Balancing a good fit — helps settle this dosha

Body focus: Spine, Shoulders, Hips, Ankles, Lower Back

Who should avoid or modify this pose

  • ADVANCED — practice with a teacher
  • Don't practice with herniated disc, SI joint instability, or severe lower-back injury
  • Skip with severe ankle injury — the deep squat demands ankle flexibility
  • Pregnant women shouldn't practice closed twists
  • Avoid after recent abdominal, hip, or back surgery

If you're pregnant, injured, or managing a condition, check with a qualified teacher or clinician before practising.

Modifications

  • Use a folded blanket under the heels if they don't reach the floor
  • Hook the elbow on the outside of the knee instead of wrapping the arm — partial Marichyasana C-style
  • Use a strap between the hands if the fingers don't meet behind the back
  • Practice Marichyasana A through C as preparation

Traditional source: Modern hatha — Modern advanced twist. "Pasha" means noose — the arms wrap around the legs like a binding rope. Not in HYP Ch. 1.

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