Pasasana (Noose Pose or Rope Pose) Steps
1)- Start by standing at the front of your mat with your feet hip-width apart. Steady and balance yourself.
2)- Next, bend your knees and lower your hips into a squatting position. Keep your feet flat on the mat and try to bring your heels as close together as possible.
3)- Once you are in a stable squat, shift your weight slightly to the left side. This will create space on the right side of your body for the twisting action.
4)- Take your right arm and reach it across your body towards the inside of your left thigh. Ideally, your right shoulder should be pressing against the outside of your left knee.
5)- Now, extend your left arm behind your back and reach it up towards the ceiling. Allow your left arm to wrap around your left leg, creating a “loop” with your arm.
6)- With your left hand, try to grab hold of your right wrist or forearm. If you can’t reach it, you can use a strap or towel to bridge the gap between your hands.
7)- Once you have a firm grip, gently twist your torso to the left, using your right arm as leverage to deepen the twist. Keep your spine long and your chest open.
8)- Hold the pose for a few breaths, maintaining a steady and even breath. Feel the stretch and the twist in your spine and upper body.
9)- To release the pose, slowly unwind the twist, bringing your torso back to center. Release your hands and come back to a standing position.