How to do Noose Pose
- Settle into a balanced squat with your knees close together.
- Keep your knees pointing in the same direction as your toes.
- Keep steady contact through your feet rather than shifting all your weight into your toes.
- Lengthen your spine without lifting your hips out of the squat.
- Bring your left arm behind your waist without drawing your shoulder forward.
- Join your hands behind your back only if they meet without strain.
- Let your gaze turn left only as far as your neck comfortably follows.
- Unclasp your hands without pulling either arm farther into the bind.
- With both arms free, unwind your torso to face forward in the squat.
Benefits
A deep squat and a twist meet here, challenging your thighs as well as your core.
Further reading: Rope Pose