Pasasana

  • Modifications and props:
    • Beginning students often aren't able to easily squat for Pasasana. It's possible though to learn the rudiments of this pose while sitting on a chair. Sit near the front edge of the seat. Press the left hand to the outside of the right knee and twist to the right. You can push the right hand against the chair back to help lift the spine and improve the twist. After a few breaths, if this position is relatively comfortable, lean slightly forward and press the left forearm to the knee. Again wait for a few breaths and, if possible, lay the left side of the torso down near the top thighs and press the left elbow to the knee. Press the palms firmly and evenly against each other. Hold for a few breaths, untwist the torso and lift up with an inhalation. Repeat to the left for the same length of time.
  • Deepen the pose:
    • To increase the twist, use the bottom arm (the one wrapped around the legs) to pull down on the top arm.
  • Partnering:
    • A partner can help you deepen the twist. Squat near a wall, so that you are twisting away from the wall. In this example you will be twisting to the right and the wall will be to your left side. Have your partner sit on the floor on your right side. Perform steps 1 and 2 as described above. Have your partner put his soles on your outer thigh to brace you, then take hold of your left wrist. He should gently pull on your wrist and arm, helping you to move the back of the left shoulder closer to the right knee.
  • Info
    • This position, suitable for intermediate and advanced students, is described in the Full Pose section below. First we'll look at a simpler version of this twist, using the wall as a prop. (posh-AHS-anna) pasa = a snare, trap, noose, tie, bond, cord, fetter.
  • Therapeutic Applications:
    • Asthma.
    • Mild back, shoulder, and neck tension .
    • Indigestion.
    • Menstrual discomfort .
    • Flatulence.
    • Sciatica.
  • Contraindications and Cautions:
    • Avoid deep squats with any knee injury .
    • Herniated disk .
    • Lower-back injury.