Noose Pose

A compact squatting twist that explores grounding, rotation and the relationship between the breath, belly and spine.

“Settle low. Turn gently. Let the breath make space.”

Pasasana brings the body close to the ground. The legs fold, the spine turns and the arms may wrap around the shape. It is often taught as a deep squat, but its useful teaching can also be found in supported and seated versions. The pose asks for patience, softness and an honest relationship with range.

The purpose is not to force a bind or reach the deepest twist. The purpose is to explore how the body can coil while the feet, seat or supports offer a steady base. The breath remains the guide.

1. 1Begin in a low squat, or sit on a block or chair if this feels steadier.
2. 2Allow the feet to root as evenly as they can.
3. 3Let the knees bend in the direction that feels natural for your hips.
4. 4Lengthen gently through the spine.
5. 5Turn the torso towards one side.
6. 6Bring the opposite upper arm towards the outside of the thighs.
7. 7Allow the hands to rest, clasp or reach around the body if available.
8. 8Keep the breath easy.
9. 9Stay for a few breaths, then return slowly to centre.
10. 10Repeat on the other side.

Instead of searching for the “correct” position, notice:

• •Can the base stay steady as the torso turns?
• •Is the twist being pulled from the arms or shared through the spine?
• •What happens to the breath as the belly meets the thighs?
• •Can the jaw, face and shoulders remain soft?
• •Does a higher support make the pose easier to inhabit?

In this compact shape, the breath may feel smaller. Notice where it can still move. The back ribs, side waist and upper chest may offer quiet spaces for breathing. If the breath becomes strained, explore less depth or more support.

Observe the student's base before focusing on the twist. Notice whether the heels lift, the knees pull sharply, the spine rounds strongly or the breath becomes held. A supported version may reveal more useful rotation than a deeper-looking shape.

Reflect after practising:

• •What version allowed you to breathe with the most ease?
• •Did the twist begin from the spine, the arms or the effort to bind?
• •How did your balance change when you softened the face and shoulders?
• •Was one side more available than the other?

Rather than mistakes, you may notice:

• •Collapsing into the squat
• •Forcing the bind
• •Holding the breath
• •Lifting the heels without support
• •Twisting mainly through the neck
• •Gripping the jaw or shoulders

• •Sit on a block
• •Practise with the heels lifted on a folded blanket
• •Use a chair for a seated twist version
• •Keep the hands apart instead of binding
• •Place one hand on the floor or a block for balance
• •Reduce the depth of the squat

• ✓The base feels steady enough.
• ✓The breath remains accessible.
• ✓The twist feels shared through the body.
• ✓The knees and ankles feel respected.
• ✓There is no need to force the bind.