Gaze over the shoulderKnees stackedHeels groundedChest turns openBind behind the backHips low, spine tallNoose Pose
Pāśāsana
Read what the gnome says
Noose Pose! Squat with the knees together, then twist and wrap the arms around the legs, clasping behind the back. Heels down if you can, or use a folded blanket. Lengthen the spine before twisting. Breathe, then switch. Tied-up gnome, happily.
Works on Obliques · Quadriceps · Glutes
How to do it
- Squat with the feet together and the knees side by side.
- Twist to one side, hook the elbow outside the knees and wrap the other arm behind the back.
- Clasp the hands, lift the chest and hold; switch sides.
Common mistakes
- Don’t lift the heels sharply.
- Don’t force the bind: hold a strap.
- Don’t round the back.
Benefits
- Gently mobilises the spine.
- Stretches the back, hips and shoulders.
- Leaves the back feeling fresh and long.
Take care: Go easy or skip if you have back or neck pain, or are pregnant. Twist from the whole spine, not by cranking the neck or lower back.
Not medical advice. Ease off if anything feels sharp or wrong.
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