How to Do Rajju Karshanasana or Pulling The Rope Pose & Its Benefits

The name Rajju Karshanasana is derived from Sanskrit where “Rajju” means “Pulling”, “Karshan” means “Rope” and “Asana “ means “Pos” or “Posture”.

In the final pose, the body appears like you are pulling the rope and hence the name Pulling the Rope Pose.

Rajju Karshanasana or Pulling the Rope Pose is very useful for those with reduced vitality and a stiff back. It is especially useful for menstrual problems and toning the pelvic organs and muscles.

It can be practiced before and after pregnancy, facilitating the process of child birth and retuning the muscles which have become flaccid.

Rajju Karshanasana or Pulling the Rope Pose also eliminate energy blockages in the spine, activate the lungs and heart, and improve endocrine function.

And like other Asanas, it is important that your stomach is empty and bowels are clean when you practice Pulling the Rope Pose. And always keep a gap at least four to six hours between your yogasanas practice and meal because this will give you enough time to digest the food and create enough energy and vitality for your practice. You should practice yogasanas in the morning. In case you cannot practice yoga in the morning, you can practice the same in evening as well.

It is considered best to wake up with Rajju Karshanasana. It is said that when you wake up with this asana, your whole day will be spent with ease.

• To practice Rajju Karshanasana or Pulling the Rope Pose, sit on the floor with the legs straight and together on the floor or on the yoga mat.
• Make sure you keep your eyes open while practicing this pose.
• While practicing Rajju Karshanasana, imagine that there is a rope hanging in front of the body.
• Breathe in deeply while reaching up with the right hand as though to grasp the rope at a higher point while practicing Pulling the Rope Pose.
• Make sure you keep the elbow straight while practicing this pose.
• Keep look upward while practicing Rajju Karshanasana or Pulling the Rope Pose.
• While breathing out, slowly pull the right arm down while practicing this pose.
• Also, make sure that you putt power into it as though pulling the rope downward while practicing Rajju Karshanasana or Pulling the Rope Pose.
• While practicing Pulling the Rope Pose, let the eyes follow the downward movement of the hand.
• Repeat with the left hand and arm to complete the first round while practicing this pose.
• Both arms do not move at the same time while practicing Rajju Karshanasana or Pulling the Rope Pose.
• Practice 5 to 10 rounds of this pose.
• Beginners should try to stay in this position for 1-2 minutes or until your legs and feet start feeling discomfort.
• Advanced practitioners should stay in this pose for 3-4 minutes or for as long as you can.
• After the practice, rest your body in Shavasana for 1-2 minutes.

• Inhale deeply while bringing the knees of both legs together while getting in Rajju Karshanasana or Pulling the Rope Pose.
• Exhale once you sitting straight on the floor with your spine erect.
• Inhale deeply again while raising your arm behind your back to get into this pose.
• Exhale deeply while raising the other arm while keeping the spine straight to get into Rajju Karshanasana or Pulling the Rope Pose.
• Maintain a constant breath while you are in Pulling the Rope Pose Keep inhaling and exhaling deeply while being in this Pose
• Exhale deeply once or twice after releasing the pose.

Preparatory Poses: The various preparatory poses to be practiced before Rajju Karshanasana or Pulling the Rope Pose are Dandasana or The Staff Pose, Padmasana or The Lotus Pose, Sukhasana or The Easy pose, Siddhasana or The Accomplished Pose, Matsyasana (with the legs stretched out) or The Fish Pose, Ushtrasana or The Camel pose and Bhujangasana or The Cobra Pose.

Follow Up Poses: The various follow up poses or Pranayamas to be practiced after Rajju Karshanasana or Pulling the Rope Pose are Anulom Vilom or The Alternate Nostril Breathing, Kapalbhati Pranayama, Vajrasana or The Diamond pose, Uttanasana or The Standing Forward Bend Pose, Balasana or The Child Pose and Dhanurasana or The Bow Pose.

Physical Awareness – The Physical Awareness while practicing Rajju Karshanasana or Pulling the Rope Pose should be on the back, abdomen or breathing process.

Spiritual Awareness – The Spiritual Awareness while practicing Rajju Karshanasana or Pulling the Rope Pose should be on Manipura chakra or The Solar Plexus Chakra, which helps in distributing positive energy in the body. The primary energetic focus in Yoga Mudrasana is on Manipura chakra, or the Solar Plexus Chakra.

This is our personal power lies. It is also the place which helps us deal with various emotions and learn to stand up for ourselves without being overly sensitive or aggressive. By keeping a focus on the Manipura or The Solar Plexus Chakra, we can have a healthy life when this chakra is balanced.

• You can practice Rajju Karshanasana or Pulling the Rope Pose with the Bandhas. When the Bandhas are practiced during this pose, it massages the abdominal organs and stimulates the digestive system which in return improves digestion.
• The movement and lifting of the chest while practicing Rajju Karshanasana or Pulling the Rope Pose expand the intercostals area and allows for healthier breathing patterns which help in treating many diseases.
• It helps in stretching and opening of the shoulder joints.
• Regular practice of Pulling the Rope Pose is also very beneficial in increasing the concentration and sense of balance in the body.
• Rajju Karshanasana or Pulling the Rope Pose also stretch and strengthen the muscles of the arms.
• With regular practice, it helps in alleviating back disorders like sciatica and rheumatism in the leg joints.
• It helps in balancing the mind, increases the power of concentration, and induces physical and mental relaxation quickly. The thinking process becomes very clear and precise with regular practice of Pulling the Rope Pose.
• Pulling the Rope Pose also helps in alleviating stress and curing mild depression.
• The bones of the vertebral column get developed and strengthened with regular practice of this pose.
• Rajju Karshanasana or Pulling the Rope Pose also helps in improving the lung capacity when practiced with proper breathing techniques and helps in alleviating respiratory disorders like asthma etc.
• It stretches the spine, gently toning the spinal nerves which emerge from the spaces between the vertebrae, contributing to good general health.
• Pulling the Rope Pose is known to awaken the Manipura or The Solar plexus Chakra in the human body.
• It loosens the shoulder joints and stretches the upper back muscles.
• Pulling the Rope Pose also firms the breast and develops the muscles of the chest.
• It is very useful for those with reduced vitality and a stiff back. It is especially useful for menstrual problems and toning the pelvic organs and muscles.
• Rajju Karshanasana or Pulling the Rope Pose can be practiced before and after pregnancy, facilitating the process of child birth and retuning the muscles which have become flaccid.

• Beginners should be extra careful while practicing Rajju Karshanasana or Pulling the Rope Pose as they might over do pulling the arms and that might make the muscles tense.
• People with severe back ache not practice this pose.
• You should also avoid practicing the pose if you have an injury to the shoulder or elbow.
• Get out of the pose or release the pose if you feel a sudden sharp and shooting pain in your legs.
• If you have any doubts about your condition, consult a physician before practicing Rajju Karshanasana or Pulling the Rope Pose and always practice asana under the supervision of a trained yoga expert.
• Do not over exert yourself while practicing Pulling the Rope Pose. Do not push yourself beyond the limits. Go only as far as your body allows.
• You should also not perform Rajju Karshanasana or Pulling the Rope Pose if you have any chronic spinal or neck problems.
• People with neck injury are advised to look down on the floor and keep the head in a neutral position while practicing Rajju Karshanasana or Pulling the Rope Pose.
• It should not be performed if you have any injury or pain in the elbow.

• If you are not able to keep your head in a neutral position while practicing Rajju Karshanasana or Pulling the Rope Pose, you can put a sheet or blanket below your head to support it.
• Keep practicing Pulling the Rope Pose for as long as you can because your body will benefit more as the holding capacity of your body will increase. You will start feeling that you have to put efforts while practicing the pose for 20 seconds; you can increase the holding capacity with constant practice.
• Beginners can start by practicing Rajju Karshanasana or Pulling the Rope Pose for 20 times.
• Keep your buttocks touching the floor at all times while practicing Rajju Karshanasana or Pulling the Rope Pose.
• It is important that your stomach is empty and bowels are clean when you practice this pose. And always keep a gap at least four to six hours between your yogasanas practice and meal.
• Do not strain your neck while practicing the asana.
• Also, you should not overstretch while practicing this pose.
• Also, try to keep your legs together while practicing Rajju Karshanasana or Pulling the Rope Pose.