You can be sure that when you fold your legs like a grasshopper, bend your ankles into a superlow squat, twist in half, and hold hands with yourself behind your back, a variety of sensations and emotions will arise. Although examining those feelings is an important part of the yogic process, beware of sensation hunting. Notice whether you instinctively push and pull on yourself until the grasping noose of your arms becomes like a scary vice that inhibits your breathing. Struggling in your asana practice like this leads to injury, and it can dull your natural sensitivity to the point where you don’t feel anything at all without extreme effort. The whole idea of yoga is to tune in to yourself so that you can create more sensitivity to subtlety—not less.
At the same time, Pasasana is a pose that requires some perseverance. If you are too passive as you practice, you will miss the vibrant aspect of juicy exertion that strengthens your muscles and bones and increases your ability to stay focused. Put simply: If you don’t put enough oomph into it, you’ll never touch your hands behind your back.
The solution then, is to look for the middle path, the place where you walk the line between too much effort and complete passivity. You tap into the middle path by listening to your body, moving with sensitivity, and engaging with what’s happening. You often hear the phrase “being present to the moment.” What this really means is being part of the moment. This happens through the middle path of commitment, patience, and listening.
The Buddha offered insight into this process. The story goes that a musician asked the Buddha how he should meditate. The Buddha replied, “How do you tune your instrument?” The musician said, “Not too tight, not too loose.” The Buddha said, “Exactly like that.” If you learn to apply this to Pasasana, your noose will evolve into a warm feeling of being held and supported by yourself and by your healthy, wakeful, engaged practice.
Pasasana (Noose Pose)
Extend your legs into Dandasana, and send some refreshing breaths into your ankles, knees, and hips. Bring your knees into your chest, rolling back on your exhalation and forward on your inhalation. The last time you rock forward, come up onto your feet into a low squat.
Start by doing a variation of the pose. Squat with a block or a wall about one foot behind you. Organize your legs and feet just as you did in Utkatasana, heels and toes touching. If your heels do not touch the ground in this position, slip a folded blanket underneath them.
Exhale and twist to the right. Place the outside of your left shoulder between your legs. Internally rotate your left arm and wrap it around your left leg. Reach your right arm behind you and place it on the block or touch the wall. After a few breaths, untwist and try the other side. Continue to work this way until you feel an opening to go farther.
To develop the full pose, use your abdominals to twist to the right again, but this time place your left shoulder on the outside of the right thigh. Strongly activate the inner thighs and cinch your legs together. Internally rotate both arms and reach around behind your back to bind. Use a strap if you can’t reach. Eventually, you will hold your right wrist with your left hand. Try to find a way to hold hands with yourself so the noose can be more a garland of flowers. After a few breaths, release the pose and do the other side.
As you work on Pasasana, take time with every step of the process. Listen to your muscles, bones, connective tissue, breath, and mind. They will all have valuable suggestions for when you should engage more effort, let go a bit, or perhaps just stay where you are, waiting to see what unfolds. Eventually your experience of physical feelings in your asana practice will evolve into an evenness of sensation throughout your entire body.
Often when you feel intensity in one particular area, it draws all your attention there. The entire mind becomes occupied by the little drama of the right shoulder, and you may forget you even have a whole body. Doesn’t that sound similar to how we sometimes live life, getting stuck in the small stuff and missing the big picture? When we do that, we have a harder time keeping things in perspective and making smart choices.
Rather than going for extremes, see if you can discover subtle shifts that might begin to even out your various sensations as well as your responses to sensations. Find balance by letting your awareness spread through your whole body. Observe what happens with your breath and your mind as your body finds balance and creates a container—not too tight and not too loose—of equanimity.
Excerpts from Yoga Journal Article and Sequence Find Freedom in the Noose By Cyndi Lee