Modified Pasasana is a gentle and accessible variation of Noose Pose, designed to support spinal mobility, detoxification, and balance—while offering grounding and steadiness for practitioners of all levels. Using a chair and block, this version creates stability and encourages a long, lifted spine while reducing strain on the knees and ankles.
This pose can be especially beneficial if you are working with limited mobility, recovering from injury, or simply looking to deepen your awareness of spinal rotation.
Step-by-Step Instructions
-
Take a seat
Sit sideways on a sturdy chair, with your feet flat on the ground and knees bent at 90 degrees. -
Place your block
Position a yoga block outside your front foot to support your lower hand. -
Establish your foundation
Ground evenly through both feet and sit bones. Engage the legs gently for support. -
Lengthen the spine
On an inhale, lift through the crown of the head to elongate the spine. -
Twist and place the lower hand
On an exhale, begin to rotate your torso toward the front leg. Place the bottom hand on the block outside your front knee. -
Reach up
Extend your top arm skyward, maintaining lift through the chest and softness across the shoulders. -
Hold and breathe
Stay for 5 to 10 breaths, deepening the twist with each exhale while maintaining spaciousness on each inhale. -
To release
Inhale to unwind the twist gently, come back to center, and repeat on the other side.
Pose Breakdown and Alignment Tips
-
Feet grounded
Root through both feet evenly to cultivate a steady foundation and activate the legs. -
Use chair for support
Sit firmly on the chair with a neutral pelvis. The chair provides external stability so you can safely explore the twist without collapsing the spine. -
Long spine
Focus on lengthening the crown of the head upward with every inhale. This creates spaciousness and sets up the body for a healthy rotation. -
One hand grounded on a block
Use a block under the bottom hand to lift the floor up to meet you. This helps maintain lift through the chest and keeps the twist active but supported. -
One hand lifted
The top arm reaches upward, spiraling the chest open and expanding through the side body. -
Broad across the collarbone
Soften the shoulders and draw the collarbones wide to avoid collapsing into the upper back.
Why We Love This Pose
Modified Pasasana is a reminder that twists do not need to be extreme to be effective. When practiced with intention, this pose can help:
-
Improve digestion and stimulate internal organs
-
Promote spinal health and mobility
-
Support breath awareness and mindfulness
-
Offer a gentle detox for the nervous system
Whether you are winding down your day or anchoring your morning with a centered, steady seat, Modified Pasasana is a beautiful way to check in with your body and return to your breath.
