Pasasana (Noose  Pose or Rope Pose) Steps

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

2)-  Subsequent, bend your knees and decrease your hips right into a squatting place. Maintain your toes 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 facet. This may create house on the suitable facet of your physique for the twisting motion.

4)- Take your proper arm and attain it throughout your physique in direction of the within of your left thigh. Ideally, your proper shoulder must be urgent towards the surface of your left knee.

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

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

7)- After 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 just a few 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 middle. Launch your palms and are available again to a standing place.