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Strike a Yoga Pose: Noose

This majestic and stable looking pose is a great way to open your shoulders, work the muscles in your feet and lower legs, and also challenges your sense of balance.

Sanskrit Name: Pasasana
English Translation: Noose Pose
Also Called: Twisting Bound Squat

This is a tough pose so to learn an easier modification


  • Begin in a squat position on your mat, with both feet together. It might be easier to get into this pose by balancing on the balls of your feet first. From this position, cross your left elbow over to the outside of your right thigh. Turn your right arm down so you can bring your forearm in front of your shins.
  • Bring your right arm behind you and try to clasp your hands together around both legs. If this is super easy for you, hold your left wrist with your right hand. If it seems impossible, separate your knees slightly and wrap around just your left leg. If holding hands is too difficult, don't get frustrated. Just stay here, reaching your hands as close as you can together. No matter which variation you're doing, try to lower your heels to the floor. If this makes you fall over, place a folded mat or towel underneath your heels for a little support.
  • Hold for 30 seconds, then release and try this pose on the other side.
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klevans klevans 7 years
thanks! here's a chaturanga...
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