Nadi Shodhana · Intermediate · INTERMEDIATE
Pasasana
Noose pose
What it is
Pasasana, noose pose, is the first pose of the Intermediate Series (Nadi Shodhana), practised after Primary is well established.
What it looks like
In a deep squat with the feet together and heels down, you twist to one side, wrap one arm around both shins and clasp the hands behind the back. Each side is held for five breaths.
Why it is practised
It combines a twist with a squat and a bind, setting the tone for the stronger work of Intermediate. Because it comes at the very start of Intermediate, it also shows quickly how the body feels on a given day.
What to pay attention to
Keep the heels down, or use a folded blanket under them. Twist from the middle of the body, not by pulling with the arms. A partial bind is fine.
Who it suits
Students who have practised Primary for some time and are guided by a teacher.
Next in the sequence: Krounchasana.
A squat with a twist and a bind around the shins. It opens the Intermediate series.
The heels and the breath are the base. The twist is counted; it is not a yank of the shoulder.
Practise this Intermediate pose in a Mysore-style room, or in a private session in Dubai or online. It is added only when your practice and body are ready.
See session formats, upcoming dates and the shala, or book a place with Ashtanga Yoga Dubai.