April Asana: Pasasana (Noose Pose)

The asana of the month for April is Pasasana (Noose Pose), a pose in which the arms form a “noose” around the legs and trunk. Among its many benefits, Pasasana can help increase flexibility in your torso, improve circulation around the spine, and promote healthy digestion.

B.K.S. Iyengar, in Light on Yoga, writes that Pasasana: “gives strength and elasticity to the ankles … tones the spine[,] and makes one agile. The shoulders move freely and become more agile.” In addition, he notes that the pose “reduces fat around the abdomen, massages the abdominal organs[,] and at the same time expands the chest fully. … It is good for curing sluggishness of the liver, spleen, and pancreas and is recommended for persons suffering from diabetes. It also improves digestion.”

Pasasana (Noose Pose):

Pasa = noose or cord

Benefits [as cited in yogajournal.com]:

  • Stretches and strengthens the ankles
  • Stretches the thighs, groins, and spine
  • Opens the chest and shoulders
  • Stimulates the abdominal organs
  • Improves digestion and elimination
  • Improves posture


  • Knee injury
  • Lower-back injury
  • Herniated disk

Preparatory Poses:

  • Ardha Matsyendrasana (Downward-Facing Dog)
  • Baddha Konasana (Bow Pose)
  • Balasana (One-Legged King Pigeon Pose)
  • Bharadvajasana (Camel Pose)
  • Urdva Dhanurasana (Upward Bow or Wheel Pose)
  • Malasana
  • Marichyasana I & III
  • Virasana

Song that Most Comes to Mind While in the Posture:

Risqué’s “Tie Me Up, Tie Me Down.

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