Pasasana (Noose  Pose or Rope Pose) Steps

1)- Begin by standing on the entrance of your mat along 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 convey your heels as shut collectively as doable.

3)- As soon as you might be in a steady squat, shift your weight barely to the left aspect. This may create area on the fitting aspect 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 needs to be urgent in opposition to the skin of your left knee.

5)- Now, prolong 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” along with your arm.

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

7)- After you have 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 gradual 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.