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Pashasana – Pasa means a noose or cord. In this posture, squat on the floor, turn the trunk about 90 degrees to one side, twist one arm round both the thighs and turning the other arm from the shoulder clasp hands behind the back. The arms are used as a noose to hold the trunk to the legs, hence the name.



  1. Squat on the floor with the soles and heels completely on the floor.
  2. Keep the knees and feet together, raise the seat from the floor and balance.
  3. After securing the balance, twist the trunk about 90 degrees to the right until the left armpit is beyond the outer side of the right thigh near the right knee. To achieve the maximum twist, flex the left knee about an inch forward.
  4. Exhale, extend the left arm from the shoulder, leave no space between the left armpit and the right thigh, turn the left arm round the right thigh and, bending the left elbow towards the left leg, bring the left hand near the left hip. Take a breath.
  5. Exhale, twist the right arm from the shoulder behind the back, bend the right elbow and hook the fingers behind the back near the left hip.
  6. Gradually clasp the palms and when this becomes easy, clasp the wrists.
  7. Tighten the calf muscles to maintain the balance, twist the spine as far to the right as you can and stay in the pose from 30 to 60 seconds with normal breathing. Turn the neck and gaze over either shoulder.
  8. Release the hand clasp and repeat the pose on the other side. Here, twist the trunk to the left, bring the right arm round the left thigh, bend the right elbow and bring the right hand near the right hip. Then with an exhalation turn the left arm back from the shoulder, bend the left elbow and clasp the right hand with the left behind the back near the right hip.

Effects of Pashasana

Pashasana gives strength and elasticity to the ankles. Persons whose work entails standing for hours will rest their feet in this position. It tones the spine and makes one agile. The shoulders move freely and grow stronger. The pose reduces fat around the abdomen, massages the abdominal organs and at the same time expands the chest fully. It is more intense than Ardha Matsyendrasana I and II and so it gives greater benefits. It is good for curing sluggishness of the liver, spleen and pancreas and is recommended for persons suffering from diabetes. It also improves digestion.

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