Noose Poseपाशासन
Pāśāsana — an advanced twist that works the obliques, quadriceps, calves.
20–40SECONDS HELD · EACH SIDE
One line on the timetable. Noose Pose is held 20–40 seconds each side, with the breath moving throughout — and no set practice here is built around it — it is held on its own.
SOURCE·YogaPath sequence data — stay times as taught·one breath ≈ 5 s at an even pace·REVIEWED JUL 2026
How to do Noose Pose
Read all of it before starting, and read the cautions further down before starting at all.
Squat with the feet together and the heels down, placing a rolled mat under the heels if they lift.
Bring the knees together and turn the trunk to the right, keeping the squat deep.
Reach the left arm across and down the outside of the right thigh until the armpit passes the knee.
Wrap that arm around both shins and take the right arm behind the back to clasp the hands or a strap.
Lift the chest, hold with the breath moving, then release slowly and change sides.
Hold: 20–40 seconds each side. Keep the breath moving throughout — if you are holding it, the pose is too much for today.
Muscles worked
Where the effort and the lengthening land. Primary groups do most of the work; secondary groups assist or are stretched.
What Noose Pose does
Described mechanically — what the movement does to muscle and joint. Not a list of conditions it treats, because a pose does not treat conditions.
- Rotates the trunk from a deep squat, where the pelvis has almost no freedom to follow.
- Loads the ankles in deep dorsiflexion for the whole hold.
- Binds the shoulders behind the body while the obliques hold the rotation.
Noose Pose is one of 25 twists in this library and one of 61 poses rated advanced. Poses that rotate the spine around its long axis with the pelvis anchored.
Who should skip Noose Pose, or change it
- Pregnancy — a bound closed twist compressing the abdomen is not appropriate.
- Disc injury or any recent spinal surgery.
- Sacroiliac instability, which a deep bound squat can spike.
- Recent abdominal or hernia surgery.
- Knee or ankle injury, and any Achilles restriction that keeps the heels off the floor.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts. If you are pregnant, recovering from surgery or managing any health condition, ask your doctor before starting a practice, and learn the pose itself from a qualified teacher who can see you move.
Common mistakes in Noose Pose
What tends to go wrong, and the specific correction — not "engage your core".
MistakeHeels lifting so the squat is balanced on the toes and the twist collapses.
FixSupport the heels on a rolled mat or blanket until they can rest.
MistakeForcing the bind before the armpit clears the knee.
FixHold a strap between the hands, or press the elbow outside the knee without binding at all.
How the energy figure on a yoga timetable is reached
- Nobody has measured a single asana in a metabolic cart, so no per-pose figure is published here — not by this site and not by anyone.
- The pose is matched to the nearest style of practice in the 2024 Adult Compendium of Physical Activities. Noose Pose sits at code 02175, yoga, Power, 4 MET.
- That MET value is put through the standard ACSM relationship for a stated reference adult of 70 kg.
- The result is the cost of a practice of that kind for as long as you practise — not the cost of holding this one shape.
- Scale it to yourself: the relationship is linear in body mass, so multiply by your own weight in kilograms and divide by 70.
kcal/min = MET × 3.5 × kg ÷ 200
= 4 × 3.5 × 70 ÷ 200
= 4.90 kcal per minute
The same practice, hour by hour
Read it the way you would read a timetable: pick the length of session you actually sit down for, and that is the figure.
| Time practising | 10 min | 20 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|---|
| Calories | 49 | 98 | 147 | 221 | 294 |
SOURCE·2024 Adult Compendium of Physical Activities·code 02175 · 4 MET · 70 kg reference adult·REVIEWED JUL 2026
The whole activity dataset, including everything that is not yoga, is at BurnLab.
Asked before class
How do you do Noose Pose?
Squat with the feet together and the heels down, placing a rolled mat under the heels if they lift. Bring the knees together and turn the trunk to the right, keeping the squat deep. Reach the left arm across and down the outside of the right thigh until the armpit passes the knee. Wrap that arm around both shins and take the right arm behind the back to clasp the hands or a strap. Lift the chest, hold with the breath moving, then release slowly and change sides. Hold for 20–40 seconds each side.
What does Noose Pose work?
Primarily the obliques, quadriceps, calves, with the spinal erectors, shoulders, glutes assisting or lengthening. In mechanical terms: rotates the trunk from a deep squat, where the pelvis has almost no freedom to follow.
Who should not do Noose Pose?
Pregnancy — a bound closed twist compressing the abdomen is not appropriate. Disc injury or any recent spinal surgery. Sacroiliac instability, which a deep bound squat can spike. Recent abdominal or hernia surgery. Knee or ankle injury, and any Achilles restriction that keeps the heels off the floor. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.
Is Noose Pose suitable for beginners?
No. Noose Pose is rated advanced. The shape itself is rarely the problem — arriving at it years too early is. Work through the beginner and intermediate twists poses on this site and learn this one in person.
How many calories does Noose Pose burn?
The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. Noose Pose sits closest to Compendium code 02175, yoga, Power, at 4 MET — about 147 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.
The rest of the twists on the wall
More twists — first at the same level, then the rest of the family.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written and what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
SOURCE·Published asana references·asana names, alignment and cautions as taught·REVIEWED JUL 2026
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