- 1). Sit on the side of a chair so that your right arm is facing the back of the chair. Your feet your be flat on the ground and your spine held tall and straight. As you prepare, rest your hand gently on your knees and begin to breathe deeply and slowly.
- 2). Exhale slowly as you turn your chest to the right. Try to keep your legs straight and your hips facing forward. Place your hands on the top of the back of the chair and turn your head to the right.
- 3). Keep your shoulders square and your hands even; however, let your left shoulder drop slightly. Try to press your chest into the back of the chair. Only twist as far as is comfortable and then breathe deeply into any tense areas. As you exhale, try to release a bit further into the pose without forcing it.
- 4). Hold the pose for 30 to 60 seconds and then exhale as you slowly release the twist of the modified noose pose. Turn your body so your legs fall onto the opposite side of the chair and repeat the twist to the left.
- 5). Move on to to the full noose pose only when you are extremely comfortable in the modified noose.
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