Extended Side Noose Pose
Utthita Parshva Pashasana
(UT-ti-tuh PAHRSH-vuh puh-SHAHS-uh-nuh)
Modification: heels down, one hand to the floor, other arm extended up over the head
Pose Type: standing, forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands)
SQUAT: HEELS DOWN—TWISTS
Noose Pose with Hands in Prayer
Pashasana Namaskar
(puh-SHAHS-uh-nuh nuh-muhs-KAHR)
Modification: heels down
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)