Noose

Begin squatting with feet together or slightly apart (Malasana prep). Heels can be lifted or flat (flat requires more ankle flexibility).

Twist torso deeply to the right. Bring left upper arm/shoulder to the outside of the right thigh/knee.

Reach left arm around right shin, and right arm behind back.

Aim to clasp hands or fingers behind your back (or use a strap). This is the bind.

Keep squatting low, chest lifted as much as possible in the deep twist. Press arm against leg and leg against arm.

Gaze over right shoulder if neck allows.

Hold, breathe. Exit: Release bind carefully, untwist, return to squat. Repeat left.

Use a yoga strap held between hands to achieve the bind if direct clasp isn't possible.

Place a folded blanket or block under heels if they lift significantly off the floor.

Practice the deep squat twist without the full bind, perhaps resting outer elbow on thigh.

Widen feet slightly if needed for squat stability.