Rajju Karshanasana also known as pulling the rope pose in yoga is a part of the Pawanmuktasana series 3 (Energy block postures [Shakti bandha asanas]) mentioned in “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on the improving the energy flow within the body. It also eliminates energy blockages in the spine, activates the lungs and heart, and improves endocrine function.
How to do Pulling The Rope In Yoga – Rajju Karshanasana
- Sit on the floor with the legs straight and together. Keep your eyes open.
- Imagine that there is a rope hanging in front of the body. Breathe in while reaching up with the right hand as though to grasp the rope at a higher point.
- Keep the elbow straight. Look upward.
- While breathing out, slowly pull the right arm down, putting power into it as though pulling the rope downwards. Let the eyes follow the downward movement of the hand. Repeat with the left hand and arm to complete the first round.
- Both arms do not move at the same time.
- Practise 10 rounds.
Breathing pattern while doing Pulling The Rope In Yoga – Rajju Karshanasana:
- Inhale while raising the arm.
- Exhale while lowering the arm.
Benefits of doing Pulling The Rope In Yoga – Rajju Karshanasana:
- This asana loosens the shoulder joints and stretches the upper back muscles.
- It firms the breast and develops the muscles of the chest.
Precautions of Pulling The Rope In Yoga – Rajju Karshanasana:
- People with back conditions should avoid this asana.
Pawanmuktasana Part 3 – Shakti Bandha Asanas in Yoga
Pawanmuktasana Part 3 consists of a group of asanas concerned with improving the energy flow within the body and breaking down neuro-muscular knots. They are also known as Shakti Bandha Asanas or Energy Block postures in Yoga.
Pawanmuktasana series in Yoga is one of the most important groups of yoga poses or yoga asanas that have a very profound effect on the human body and mind and is thus a most useful tool for the yogic management of various disorders and maintenance of health.
Pawanmuktasana is divided into three distinct groups of asanas:
- Pawanmuktasana Series 1: The anti-rheumatic group.
- Pawanmuktasana Series 2: the digestive/abdominal group.
- Pawanmuktasana Series 3: Shakti bandha group to release energy blocks.
Pawanmuktasana Part 3 Yoga poses eliminate energy blockages in the spine, activate the lungs and heart, and improve endocrine function. The series is useful for those with reduced vitality and a stiff back and is especially useful for menstrual problems and toning the pelvic organs and muscles. It can be practiced after pregnancy for retoning flaccid muscles.
Sequence of Pawanmuktasana Part 3
- Rajju Karshanasana – Pulling the rope pose
- Gatyatmak Meru Vakrasana – Dynamic spinal twist
- Chakki Chalanasana – Churning the mill
- Nauka Sanchalanasana – Rowing the boat
- Kashtha Takshanasana – Chopping wood
- Namaskarasana – Salutation pose
- Vayu Nishkasana – Wind releasing pose
- Kauva Chalasana – Crow Walking
- Udarakarshanasana – Abdominal stretch pose