2. Pasasana: Noose Pose
Come into a full squat position with you feet together; lower your buttocks down towards your heels. If your heels don't reach the floor, place a folded blanket underneath. Inhale and swing your knees to your left as you turn your torso to the right. Exhale, reach the back of your upper left arm around the outside of your right leg and reach the left forearm in front of the legs to wrap back behind the left leg.
Take a breath in and move the right arm behind your low back to clasp the hands. Exhale. Open the chest and gaze over the right shoulder. Keep the hips squared and your knees parallel to one another facing forward. Breathe steadily for 30 to 60 seconds. Inhale, gaze back to center, and exhale to release. Switch sides.
Modification: Squat down with the feet hip-distance apart and keep the feet parallel. Bring the back of the upper left arm to the inside of the left leg and wrap the left forearm behind the left leg. Reach the right arm behind the low back to clasp the hands. Twist to the right and gaze over the right shoulder. Breathe steadily for 30 to 60 seconds, and then switch sides.
- Stretches the thighs, groins and spine.
- Improves digestion.
- Relieves mild back, shoulder and neck tension.
- Alleviates indigestion, flatulence and menstrual discomfort.