Pasasana (Noose  Pose or Rope Pose) Steps

1)- Begin by standing on the entrance of your mat together with your ft hip-width aside. Regular and steadiness your self.

2)-  Subsequent, bend your knees and decrease your hips right into a squatting place. Maintain your ft flat on the mat and attempt to deliver your heels as shut collectively as attainable.

3)- As soon as you might be in a steady squat, shift your weight barely to the left facet. This can create area on the fitting facet of your physique for the twisting motion.

4)- Take your proper arm and attain it throughout your physique in the direction of the within of your left thigh. Ideally, your proper shoulder ought to be urgent in opposition to the skin of your left knee.

5)- Now, lengthen your left arm behind your again and attain it up in the direction of the ceiling. Permit your left arm to wrap round your left leg, making a “loop” together with your arm.

6)- Along with your left hand, attempt to seize maintain of your proper wrist or forearm. Should you can’t attain it, you should utilize a strap or towel to bridge the hole between your palms.

7)- Upon getting a agency grip, gently twist your torso to the left, utilizing your proper arm as leverage to deepen the twist. Maintain your backbone lengthy and your chest open.

8)- Maintain the pose for a couple of breaths, sustaining a gentle and even breath. Really feel the stretch and the twist in your backbone and higher physique.

9)- To launch the pose, slowly unwind the twist, bringing your torso again to heart. Launch your palms and are available again to a standing place.