Noose Pose anatomy

Noose Pose · Pasasana · Tư thế thòng lọng

Noose Pose mainly works tibialis anterior, external oblique (left), internal oblique (right), multifidus (left); it stretches soleus, quadriceps, gluteus maximus, external oblique (right); tibialis posterior, adductors, transversus abdominis stabilize.

Opening the 3D model…

Squat deeply with the feet together, heels down and both knees together pointing forward; if the heels lift, set a rolled blanket under them. Inhale to lengthen the spine; exhale and turn the torso to the right, bringing the left armpit outside the right knee. Wrap the left arm around the outside of both shins, bending the elbow to bring the hand back; wrap the right arm behind the back and clasp the hands near the right hip. Draw the right shoulder back to open the chest, gaze over the right shoulder. The ankles bend deeply, so the soleus stretches, and the fronts of the thighs and the glutes stretch with the knees and hips fully bent; the obliques and deep back muscles rotate the spine, and the front of the right shoulder and the shoulder external rotators stretch. If the hands don't meet, use a strap, or hook the left elbow outside the right knee with the palms together.

Muscles in this pose

Working (contracting): Tibialis anterior, External oblique (left), Internal oblique (right), Multifidus (left), Erector spinae, Subscapularis, Rhomboid major (right), Sternocleidomastoid (left)

Stretching: Soleus, Quadriceps, Gluteus maximus, External oblique (right), Internal oblique (left), Infraspinatus, Teres minor, Pectoralis major (right), Deltoid (right), Biceps brachii (right)

Stabilizing: Tibialis posterior, Adductors, Transversus abdominis

Why these muscles work or stretch

• Tibialis anterior · Working (contracting): Pulls the body forward to keep you balanced
• External oblique · Working (contracting): The opposite-side external oblique and same-side internal oblique turn the chest toward the twist
• Multifidus · Working (contracting): Multifidus rotates the vertebrae toward the opposite side
• Erector spinae · Working (contracting): Keeps the spine long, without rounding in the twist
• Subscapularis · Working (contracting): Turns the shoulder inward so the arm can wrap back and clasp the other hand
• Rhomboid major · Working (contracting): Draws the shoulder blade toward the spine to open the chest
• Sternocleidomastoid · Working (contracting): Turns the head to look over the right shoulder
• Soleus · Stretching: Lengthens with the ankles deeply bent and the heels down
• Quadriceps · Stretching: Lengthens with the knees fully bent
• Gluteus maximus · Stretching: Lengthens with the hips deeply flexed
• Infraspinatus · Stretching: The shoulder external rotators lengthen as the shoulder turns inward
• Pectoralis major · Stretching: The chest on the side of the arm behind the back stretches as the shoulder extends
• Deltoid · Stretching: The front fibers stretch as the shoulder extends back
• Biceps brachii · Stretching: The long head stretches as the shoulder extends back
• Tibialis posterior · Stabilizing: Keeps the arches from collapsing
• Adductors · Stabilizing: Keeps the knees together

Practice cues

• Keep the knees together and the heels heavy on the floor or the rolled blanket
• Lengthen the spine first, then twist as you exhale
• Draw the right shoulder back and away from the ear; let the left shoulder drop low outside the knee

Benefits

• Improves spinal rotation
• Stretches the ankles, calves, fronts of the thighs and glutes
• Stretches the fronts of the shoulders and the shoulder external rotators

Cautions / contraindications

• Avoid with a shoulder or rotator cuff injury or a history of shoulder dislocation
• Avoid with knee pain or a meniscus or ankle injury; never force the heels down
• Avoid during pregnancy, with a herniated disc or acute low back pain

Easier variations

• Hold a strap between the hands if they don't meet
• Put a rolled blanket under the heels, hook the left elbow outside the right knee and bring the palms together

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Bound Revolved Side Angle Pose Parivrtta Baddha Parsvakonasana
• Marichi’s Pose D (Half Lotus Twist) Marichyasana D
• Full Lord of the Fishes Pose Paripurna Matsyendrasana
• Bharadvaja's Twist Bharadvajasana I
• Revolved Thunderbolt Pose Parivrtta Vajrasana
• Seated Easy Twist Parivrtta Sukhasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)