Noose Pose

The noose pose is a very advanced yoga pose that requires a great deal of strength, flexibility, and balance. It is sometimes also called the “king of yoga poses” because it is one of the most difficult poses to master.

The Basics of Noose Pose 

Noose Pose, or Pasasana, is a standing yoga asana that resembles a noose. The Sanskrit word pasha means “noose,” “bond,” or “tie.” The spiritual symbolism and meaning of Noose Pose relate to the idea of breaking free from the bonds that keep us tethered to our negative thoughts and emotions. 

By lengthening the spine and opening up the chest, Noose Pose helps us to breathe more deeply and fully. This helps to release toxins from the body and clear the mind. The challenge of holding Noose Pose helps us to focus on the present moment and let go of distractions. 

In this way, Noose Pose can help us to find inner peace and connect with our true nature.

The Benefits of Noose Pose 

Noose Pose is an advanced yoga arm balance that offers a variety of benefits for experienced practitioners. The deep stretch in the shoulders and chest helps to open the heart chakra, promoting feelings of love and compassion. 

In addition, the inversion helps to calm the mind and ease stress levels. Noose pose also requires a great deal of core strength, making it an excellent way to tone the abs and improve overall balance. For newcomers to yoga, the Noose pose can seem daunting. However, with practice and patience, even beginners can enjoy the many benefits of this challenging pose.

Step-By-Step Guide to do Noose Pose 

Noose Pose is a challenging arm balance that requires both strength and flexibility. Following are the instructions on how to do the pose:

  • Begin in mountain pose with your feet hip-width apart.
  • On an exhale, bend your right knee and bring your right foot to rest on your left thigh.
  • Reach your right hand around your back and grab hold of your right ankle.
  • Draw your right ankle as close to your left shoulder as you can.
  • Bend your knees and hinge forward at the hips, keeping your spine long. 
  • Allow your head to hang heavy and relax your shoulders. 
  • To release, slowly roll up to standing, gazing up toward the ceiling as you come up to lengthen the back of the neck. You can then repeat it on the other side.

Common Mistakes

There are a few common mistakes that people make when doing the noose pose. 

  • First, they often arch their back too much, which can put unnecessary strain on the spine. Second, they may not keep their legs straight, which can cause the knees to bend and puts pressure on the joints. 
  • Third, they may not hold the pose for long enough, which means that they will not get the full benefits of the stretch. 
  • Finally, some people try to force their way into the pose, which can lead to injuries. 

The key is to listen to your body and go slowly at first until you find your comfortable range of motion. With a little practice, you will be able to do the noose pose safely and effectively. 

Tips for Beginners

For beginners, it can be helpful to first practice the noose pose with the support of a chair or wall. To do this, start in a seated position with your legs extended in front of you. Then, lean back and place your hands on the seat of the chair behind you. 

Next, bring your knees to your chest and slowly lower them over your head until they rest on the floor behind you. Finally, hold the pose for at least five minutes, breathing slowly and deeply. 

With regular practice, you will eventually be able to do noose pose without any support.


Although the noose pose can be beneficial for strengthening the arms and shoulders, there are a few cautions to be aware of before attempting this yoga pose.

  • First, it is important to make sure that the rope or cloth you are using is not too tight. If it is too tight, you could end up pinching nerves or cutting off circulation. 
  • Second, be careful not to swing your body while in the noose pose. This could cause you to lose your balance and fall. 
  • Finally, beware of joint pain. If you have any pain in the wrists, elbows, or shoulders, it is best to avoid this pose.


Noose Pose, or Pasasana, can be challenging for beginners. The full pose involves wrapping your arms around your legs and clasping your hands behind your back, which can be difficult to do if you are not flexible. 

However, there are a few variations that can make the pose more accessible. One option is to use a strap or towel to loop around your arms and legs, giving you something to hold onto while you attempt to clasp your hands. 

Another variation is to sit on a blanket or block, which will raise your hips and make it easier to reach your hands around your legs. With a little practice, you will be able to perform Noose Pose with ease.


In conclusion, the noose pose is an excellent yoga pose for those looking to improve their flexibility and strength. It can also be used as a way to relax and de-stress. With regular practice, the noose pose can help to improve your overall health and wellbeing.


How do you do the noose pose?

The noose is a classic yoga pose that offers many benefits. To do the pose, begin in a standing position with your feet hip-width apart. Then, bend your knees and reach down with your hands to grab your ankles. 

Next, lift your feet off the ground and bring your knees toward your chest. Finally, wrap your arms around your legs and allow your head to hang down. The noose pose provides a deep stretch for the hamstrings and low back. 

It also helps to improve digestion and circulation. In addition, the pose can help to relieve stress and calm the mind. To get the most out of the pose, be sure to breathe deeply and hold the pose for at least 30 seconds.

What does a caterpillar pose good for? 

The Caterpillar pose is a restorative yoga pose that is good for the mind and body. This pose gently stretches the spine and helps to lengthen the back muscles. It also helps to release tension in the neck and shoulders. Additionally, the caterpillar pose can help to improve digestion and relieve constipation. This pose is also said to be helpful for anxiety and depression.

How can I improve my Pasaasana?       

The best way to improve your Pasaasana is to focus on your alignment. Make sure that your pelvis is in a neutral position and that your spine is lengthened. Engage your core muscles and press your palms firmly into the ground. 

You should also make sure that your feet are rooted into the ground, with your weight evenly distributed between the heel and the ball of the foot. Once you have achieved the correct alignment, you can begin to work on deepening your Pasaasana by exhaling as you press your hips down towards the ground. With regular practice, you will eventually be able to achieve a full Pasaasana with ease.

How do you prepare for a flying pigeon? 

Loosening your muscles is important before any physical activity, but it is crucial before attempting the flying pigeon. This yoga pose requires both flexibility and strength, and warming up your body will help you to avoid injury. Start by doing some gentle stretches, such as neck rolls and shoulder shrugs. 

Then move on to more active movements, such as arm circles and lunges. Once your muscles are loose, take a few deep breaths and focus on your balance. The flying pigeon is a challenging pose, but staying calm and being patient will help you to nail it. Trust yourself and your abilities, and you’ll be successfully striking the pose in no time.

Hasna Suhail

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References :

[0], B. A. (n.d.). :: The Chicago Yoga Center :: Since 1984 :: Hatha, iyengar, ashtanga & yin yoga. The Chicago Yoga Center since 1984. Retrieved April 11, 2022, from

[1]Noose (Pasasana) – yoga poses guide by workoutlabs. WorkoutLabs. (n.d.). Retrieved April 11, 2022, from

[2]Astrolika. (n.d.). Pasasana yoga pose (Noose Pose). Indian Vedic Astrology & Horoscope. Retrieved April 11, 2022, from