Blog-42 – Pasasana


Meaning: Pasa = “Noose/ tie/ snare”: Asana = Pose

What is Pasasana?

Pasasana is a posture in which the body is twisted, and the arms are bound around the squatting legs. The name comes from the Sanskrit pasa, meaning “noose,” “tie” or “snare,” and asana, which means “pose” or “posture.” It is so called because of the way the arms form a bound loop around the legs.

How does it Help?

  1. Stretches groins, ankles, thighs and spine.
  2. Strengthens the spine, hips and ankles.
  3. Opens the shoulders and chest.
  4. Helps to stimulate the abdominal organs.
  5. It helps to improve the digestion and elimination of the waste material.
  6. Increases the oxygen intake.
  7. Regulates the blood circulation.
  8. It relieves the tension in the back, neck and shoulder.
  9. Regulates the Menstrual cycle and eliminates the discomfort.
  10. Great remedy for the mild back, shoulder and neck tension.
  11. Regular practice can cure asthma, flatulence and sciatica.

How to do the asana?

  1. To start off, stand in the Tadasana.
  2. Gently bend your knees such that you are squatting on the floor, and your sitting bones come close to your heels as your torso rests against your thighs. If you find it hard to squat with your feet flat on the ground, use a folded blanket under your heels to make the squatting easier.
  3. Starting at the belly, twist to your right, and extend your left arm to bring its upper part to the outside of the right knee.
  4. Then, turn your palm down as you bend your elbow to wrap the forearms around the right shin.
  5. Stretch out your right hand and sweep it to the back. Hold your left wrist with your right hand. You could also just hook your fingers if your hands can’t go all the way.
  6. Turn your head to the right and pull your shoulder blades backward such that they are towards each other. As you breathe, lift and lengthen your sternum through the top of your head.
  7. Twist your body further as you exhale, going forward with your left ribs.
  8. Hold the pose for a few seconds and release. Repeat the asana by twisting to your left.

What are the cautions to be taken?

  1. Don’t perform this asana in case of ankle or knee injury.
  2. Avoid this asana if you have a herniated disk or injury in the lower back.
  3. Pregnant women and women during menstruation must not practice this asana.
  4. Always perform Yogic activities under the supervision of experts.


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