Rope Pose - Pasasana


Rope Pose, also known as Noose Pose or Pasasana in Sanskrit. In this pose, the arms are wrapped around the squatting legs and the hands are clasped behind the back, forming a “rope.”
This twist strengthens your core and thighs. It also stretches your ankles, quadriceps, buttocks, back, and shoulders.

Rope Pose Basics

  • Other names: Noose Pose
  • Targets: shoulders, hips, and back
  • Props you may want to use: Yoga Strap

Step-by-Step Instructions

Step 1
Stand in Tadasana (Mountain Pose). Bend your knees into a full squat with your toes touching, your heels slightly apart, and your seat resting on your heels.
Step 2
Draw your knees slightly to the left. As you exhale, turn your torso to the right. Close any space between the left side of your torso and the tops of your thighs. Bring the back of your left arm and shoulder toward the outside of your right knee.
Step 3
Press your right knee and your left arm and shoulder firmly against each other. Use this pressure to lengthen the left side of your torso, sliding it along the tops of your thighs.
Step 4
Reach your right arm behind your back, bend your elbow, and clasp your right wrist with your left hand.
Step 5
To come out of the pose, exhale and release the twist. Repeat on the other side.

Benefits and Contraindications


Builds strength in the ankles and arches of the feet

Relieves tension from standing for long hours

Increases the flexibility in your back

Strengthens the shoulders

Boosts digestion


Lower back, neck, or hips injury or surgery

Heart problems

Headache or dizziness


Kids should also avoid this yoga pose, even if their body is well-formed, their spine cannot take such a twist.

Modifications, Props and Tips

If squatting on the floor is too difficult for you, then try a variation of this pose with a chair.

  • Sit down on the front edge of a strong chair without wheels. Place your left hand on the outside of the right knee and put your right hand on top of the chair’s back as you twist to the right.
  • Lift your sternum up as you twist.
  • If this posture is comfortable, then try bending forward as you twist.
  • Press your left forearm into the side of the right knee as you twist, and then see if you can press your left elbow against your knee as bend even further forward in the twist.
  • Repeat the twist to your left side the same way for the same duration.


  • Rope Pose In A Chair
  • Squat Pose On A Block
  • Rope Pose With Heels Elevated

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.