Noose Pose/ Pasasana
Benefits:
Stretches legs and hips.
Opens chest and shoulders.
Can also improve posture.
Foundation & General Alignment:
Start squatting, turn upper body one way and hook elbow around opposite knee. Twist hooked arm around legs and grab opposite arm behind back.
Press feet firmly into ground and activate feet.
Keep belly engaged.
Push outwards through chest to open chest and deepen stretch.
Keep shoulders down and away from ears.
Keep back as straight as possible.
Head is twisted in same direction as body.
Common Problems:
Back is curved forward.
Chest is collapsed inward.
Head is looking downward.
Modifications:
Arms do not have to be hooked behind back.
Can also be done sitting down completely while using one leg at a time.
