Pulling The Rope Pose (Rajju Karshanasana) – Steps, Benefits

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Pulling The Rope In Yoga - Rajju Karshanasana, How to do Pulling The Rope In Yoga - Rajju Karshanasana, Benefits of Pulling The Rope In Yoga - Rajju Karshanasana, precautions.
Pulling The Rope Pose – (Rajju Karshanasana)

Rajju Karshanasana (pulling the rope pose), is a yoga pose that involves pulling an imaginary rope. This pose is also sometimes called the “rope pulling exercise” or “tug of war” pose, as it involves a similar motion to those activities.


English NamePulling The Rope Pose
Sanskrit NameRajju Karshanasana
Hindiरज्जु कर्षनासन
MeaningThe Sanskrit name “Rajju Karshanasana” is composed of three words: “rajju” which means “rope”, “karshana” which means “pulling” or “tugging”, and “asana” which means “pose” or “posture”.
Base positionSitting
Repetitions10 rounds
Body PartUpper back, Shoulders
CategoryPawanmuktasana Series 3
Category (English)Energy Block poses
BenefitsIncreases mobility in the shoulders and strengthens the upper back.
Overview of Rajju Karshanasana (Pulling the rope pose)

Pulling The Rope In Yoga (Rajju Karshanasana) Steps

  • 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

  • Inhale while raising the arm. 
  • Exhale while lowering the arm.

Benefits of doing Rajju Karshanasana (Pulling The Rope Pose) 

  1. The pose loosens the shoulder joints and stretches the upper back muscles. This in turn helps improve posture.
  2.  It firms the breast and develops the muscles of the chest.
  3. Improves circulation: As with many yoga poses, Pulling the Rope Pose involves deep breathing, which can help improve circulation and oxygenation throughout the body.
  4. Relieves stress: The repetitive motion of pulling the imaginary rope can be calming and meditative, which can help reduce stress and anxiety.


  • People with back conditions should avoid this asana.