How to Do Pasasana Pose of Ashtanga Vinyasa

Pasasana, the noose pose is the first pose of the ashtanga vinyasa intermediate (second) series. Pasasana is a deep twist and the first pose from Ashtanga second series. Most likely it takes some balancing until you finally get the heels on the ground. But remember that you can always modify with a block or blanket underneath. Some even just roll their mats part way under.

The pose is similar to revolved utkatasana, but with the hips all the way down and the arms wrapping around the body. So there are always variations to prepare your body for the full pose. However, consider practice with patience, joy in your mind and smile on your face! 

Coming into full pose, Pasasana

• Squat down, keeping the knees together
• Lift the right arm up and take it over to the left side
• Keep lowering the hips down
• Try to get the armpit beyond the legs, reaching as far as possible
• Try to get a bind behind the back, or use a strap if your hands are not reaching
• Keep the bandhas activated
• Keep opening the chest up
• First of all, remember to find relaxation instead of stressing

Modifications for the pose

• Before coming to the full pose, take Parvritta Utkatasana: take the opposite elbow crossing over the bend knees (see picture).
• Take your hands to the heart center into Namaskara mudra.
• Simultaneously, keep opening the chest up, also the gaze is up.
• Variation for bind: use a strap to reach the upper arm from behind the back and lower arm wrapping around the knees.
• For deepening the stretch, master the Marichiasana C -twist first.

Pasasana

More Asanas from Second Series

• Vatayanasana -Horse pose
• Parighasana -Gate pose
• Pinchamayurasana -Forearm balance
• Seven headstands
• Ardha Matsyendrasana -Half Lord of the Fish Pose
• Bhekasana -Frog Pose

Share the Stretch

If you found this video helpful, leave us a comment below! What is your favorite asana from the second series? Share this video with a friend who’s just getting into the second series!

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