The Noose
- Focus: Shoulders and Chest
- Level: Intermediate
- Total Time: 30 to 60 seconds
- Indications: indigestion, asthma, menstrual symptoms
- Contraindications: knee injury, back injury, herniated disk
The Noose
Note:
The noose is a complex position that focuses on opening your shoulders and chest while simultaneously stretching your thighs, groin, and spine and building strength in your ankles. It can improve both posture and digestion while energizing your abdominal organs. Experts prefer the noose for relief of asthma, back tension, indigestion, gas, and menstrual symptoms. If you have a knee injury, back injury, or a herniated disk you should avoid this pose.
Pose Instruction
- Begin by standing to the left of a wall, an arm’s length away, in mountain pose. Stand tall and straight with your feet hip-width. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels.
- Rotate your torso to the right and press your right hand flat against the wall keeping your right arm parallel to the ground. Return your torso to its forward position and lower your arm.
- Sink down into a full squat until your hips meet your heels. Place your right arm out and touch the wall for balance.
- Stretch your knees to the left. Breathe out, rotate your torso to the right, and firmly place both of your hands on the wall. At this point, your left elbow should be touching the outside of your right knee. Support yourself on your right hand.
- Breathe in, slowly move the back of your left arm down your left leg so that your left shoulder moves toward your left knee, thus closing any open space on the left side of your torso. Exhale as you press your left shoulder against your left knee in order to elongate the left side of your body through your inner groin. Keep your stomach relaxed as you do this.
- Lower your right hand to your side. Continue to breathe steadily as you deepen the twist, letting your left hand touch the ground lightly for balance. When you are firmly balanced on all four points of each foot, bend and reach your arms behind your back and clasp your left wrist with your right hand.
- Stay in this position for 30 to 60 seconds. To release yourself from this pose, breathe out, unclasp your hands, and straighten your torso from the twist.
- Breathe in as you rise to mountain pose. Stand tall and straight. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels. Breathe in deeply and slowly, then exhale even more slowly
- Repeat the process, this time stretching to the right.
Disclaimer
In this article, I have shared The Noose : Yoga For The Arms and Shoulders. The information included in this Blog is designed to provide helpful information on the subjects discussed.
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