pah-SAHS-ah-nah
A deep squat with an intense spinal twist and bind, Pasasana challenges balance, flexibility, and core strength. It deeply stimulates abdominal organs, aiding detoxification, and builds profound focus and mental resilience.
Squat with feet and knees together.
Twist to one side, bringing elbow outside opposite knee.
Bind hands behind your back, gaze over shoulder.
Start in a deep squat with feet and knees tightly together.
Ensure heels are grounded (use a prop if needed) and toes are pointing forward.
Inhale to lengthen the spine, then exhale to initiate the twist from the lower abdomen.
Press the elbow firmly against the outer thigh to deepen the rotation.
Keep the hips level and avoid collapsing into the twist; lift the chest.
Intensely twists the spine, improving flexibility and mobility.
Massages abdominal organs, aiding digestion and detoxification.
Strengthens the core, thighs, and ankles while stretching the shoulders and chest.
Cultivates deep concentration, perseverance, and emotional release.
Calms the mind by requiring intense focus.
Place a block or rolled blanket under your heels if they lift off the floor in a deep squat, to maintain balance and stability.
Place a folded blanket under your knees if the deep squat causes discomfort or pressure.
Stand behind the student. Place hands on the hips and gently guide them to remain level and grounded, preventing tilting in the deep squat.
Avoid pushing; focus on guiding the energy of the pose. Ensure no knee pain.
Stand beside the student. Gently guide the binding arm further around, encouraging the shoulder to open and the hands to clasp.
Avoid forcing the bind; ensure there's no pain in the shoulder or wrist.
Twist as far as you can.
Invite a spiraling rotation from the core, allowing the torso to wring out and detoxify with each exhalation, mindful of spinal integrity.