Āsana 101: Pāśasana or The Noose Pose

• Pāśasana is the first pose of Ashtanga Yoga’s Intermediate Series, a.k.a. Nadi Shodhana

• Pāśasana together with the pose that comes after–Krauñcāsana–summarize the Primary Series. They help ground and wake up apanic gestures before moving into the backbends of Intermediate Series.

• Pāśasana requires a deep squat and deep twist – techniques that are first established in The Primary Series in postures like the Marichasanas.

• Limitations in ankle fleibilty can make the squat difficult. Options to leave the heels floating but moving in the direction of the ground or rolling up the mat to place under the heels can make this posture more accessible.

• This pose should feel grounded and stable. Try slightly lifting the hips away from the floor to activate the legs while feeling a heaviness in the tailbone and heels.

• Different forms you can take:

  • Bring the elbow to the opposite thigh with palms in Anjali Mudra (prayer)

  • Use a strap to make the arms longer and to connect the hands

  • Squat with the knees apart and bind your arms around one leg at a time.

  • Kneel with the hips touching the heels and bring the elbow or shoulder to the outside of the opposite knee. As you press through the elbow with the foream perpendicular to the thigh, reach the other arm up and around, maybe catching the hip crease of the far leg.