PASASANA

STEPS:

1. Begin in Tadasana (Mountain Pose), standing upright with feet together.

2. Bend the knees and slowly lower into a full squat (Malasana), keeping heels on the floor.

3. Inhale deeply and lengthen the spine, keeping the chest open.

4. Exhale and twist the torso to the right side.

5. Bring the left arm around the outside of the right knee and extend it backward.

6. Take the right arm behind the back and attempt to clasp both hands together.

7. Keep shoulders relaxed, spine elongated, and gaze over the right shoulder.

8. Hold the pose for 20–30 seconds, breathing steadily.

9. Release gently and return to the squat.

10. Repeat the same process on the left side.

    
    

BENEFITS :

1. Physical Benefits
• Strengthens thighs, ankles, and spine
• Improves flexibility in shoulders, chest, and upper back
• Enhances spinal rotation and alignment
• Tones abdominal muscles and obliques

2. Digestive & Metabolic Benefits
• Stimulates abdominal organs and improves digestion
• Helps relieve constipation and bloating
• Activates metabolism and supports detoxification

3. Circulatory & Nervous System Benefits
• Improves blood circulation in the spine and abdominal region
• Calms the nervous system and reduces stress

4. Therapeutic Benefits
• Helpful in mild sciatica by stretching lower back and hips
• Supports weight management through abdominal toning
• Improves posture and relieves stiffness in spine and shoulders

5. Energetic & Emotional Benefits
• Stimulates Manipura Chakra (solar plexus) – enhances willpower and confidence
• Promotes grounding, focus, and balance

CLINICAL IMPORTANCE

1. MUSCULOSKELETAL SYSTEM
1.1 Strengthens thigh and calf muscles – useful in weakness & postural imbalance
1.2 Improves flexibility of spine & shoulders – helpful in stiffness, early spondylosis
1.3 Aids in correction of mild spinal deformities

2. DIGESTIVE SYSTEM
2.1 Provides compression & massage to abdominal organs
2.2 Relieves constipation, flatulence, bloating
2.3 Stimulates peristalsis, improves colon health

3. NERVOUS SYSTEM
3.1 Improves circulation to spinal nerves, reduces nerve compression symptoms
3.2 Calms mind, reduces anxiety & stress
3.3 Enhances coordination & neuromuscular control

4. METABOLIC & ENDOCRINE
4.1 Improves blood supply to pancreas – supportive in diabetes
4.2 Boosts metabolism, aids in weight management
4.3 Stimulates adrenal glands, enhances stress response

5. CIRCULATORY & RESPIRATORY
5.1 Enhances circulation in abdominal & pelvic regions
5.2 Expands chest, supports lung capacity
5.3 Improves venous return from lower limbs

6. THERAPEUTIC APPLICATIONS
6.1 Useful in mild sciatica & lower back discomfort
6.2 Supports postural rehabilitation
6.3 Prevents stiffness in sedentary lifestyle

VARIATIONS

1. Bound Pāsāsana – Hands clasped behind the back around the squatting legs, giving a deeper shoulder stretch.

2. Unbound Pāsāsana – Twist is maintained with palms in namaskara (prayer position) without binding.

3. Half Pāsāsana – Performed by twisting only to one side with support, suitable for beginners or limited flexibility.

4. Wall-supported Pāsāsana – Practiced near a wall for balance and alignment assistance.

5. Dynamic Pāsāsana – Moving in and out of the twist with breath to mobilize the spine instead of holding statically.

   
   

ORIGIN & ETYMOLOGY

1. The word "Pāsāsana" comes from Sanskrit.

2. "Pāśa" means a noose, rope, or binding.

3. "Āsana" means posture or seat.

4. Thus, Pāsāsana is the "Noose Pose," named because the arms wrap around the legs resembling a noose.

   
   

TIPS
(1) Warm up with spinal twists and hip-opening poses before attempting.
(2) Keep feet flat on the ground to maintain balance.
(3) Engage the core to protect the lower back during the twist.
(4) Lengthen the spine upward before twisting, avoid collapsing forward.
(5) Use a wall or yoga block for support if balance is difficult.
(6) Breathe steadily and deeply to ease into the twist.
(7) Avoid the pose if you have severe knee, ankle, or spinal issues.

ANATOMY
(1) Spine – Involves deep spinal rotation, engaging erector spinae and oblique muscles.
(2) Shoulders & Arms – Internal rotation and extension of shoulders with binding action.
(3) Hips – Flexion at hip joints to maintain the squat position.
(4) Legs – Quadriceps and gluteal muscles active for stability in squat.
(5) Core – Obliques and transverse abdominis provide support and enable twisting.
(6) Ankles & Feet – Dorsiflexion at ankles to keep heels grounded.