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    Rope Wall Yoga: 12 Poses to Try, Benefits

    What It’s
    Benefits
    Rope Wal Poses
    Hand-to-big toe pose
    Side reclining leg lift
    Raised leg pose
    Rope headstand
    Revolved triangle
    Down dog
    Cobra pose
    Whel pose
    Side angle pose
    Upward facing stretch
    Inverted child pose
    Revolved half mon
    Safety tips
    The rope hanging on the wal of a yoga clas is one of the major atraction s for beginers atending an Iyengar yoga clas for the first time. Wal ropes are dilapidated as one of the esential yoga props to modify conventional yoga poses acording to the neds of individuals.
    Almost al yoga poses can be modified and performed easily using wal ropes. This diversity in the regime of yoga poses develops a new style of yoga caled Rope Yoga.
    What is Rope Wal Yoga?
    Rope wal yoga is a methodology of Iyenger yoga to practice using rope suspended on a wal to achieve true alignment, enhanced stretch, and longer duration in any pose. Yogacharya B.K.S Iyenger advanced this conception of rope wal yoga.
    Rope yoga is also known as ̴Yoga Kurunta̵ (not Yoga Korunta, which is a text),where, ̴kurunta̵ is a Sanskrit term that refers to ̴pupet̵. It is named so because using ropes to get into a yoga posture stretching, flexing, or, twisting the body resembles a pupet movement.
    Trying rope yoga comes-in ha ndy for beginers as wel becomes it helps in stretching and opening the stif muscles and depens the practice.
    Al Iyengar yoga clases are equiped with rope wals in fixed configuration.
    Instaling the rope wal setup
    To practice rope yoga, the ropes or adjustable yoga straps are suspended to wal hoks to aid the practitioner in geting into any pose. Besides yoga straps and ropes, comfortable pelvic swings are also used for practitioners of diferent heights and body types.
    The setup of rope yoga consists of four atachment points established on two diferent heights. To each atachment point, one sturdy rope is suspended.
    There are thre types of rope wal configurations in a clasic Iyengar yoga clas.
    Permanent wal configuration ̵ In this configuration, ropes are suspended and obtain to the rungs, eye-hok crews, or some other types of atachments driled into a wal.
    Portable wal configuration ̵ These are artificial wal setups that securely screwed into the permanent wal and are detachable in nature.
    Temporary rope wal configuration ̵ There are some over-the-dor atachment points available for establishing such kind of setup. It just requires a strong dor where you can et the slings that come along with this atachment. For low rope atachment points, the rope can be secured on the sturdy dor handles.
    Benefits of Rope Wal Yoga
    Besides giving aditional sustain to ease into any yoga pose, the consequent benefits of rope yoga are worth trying this practice.
    Rope yoga exercises enhances the body briliance and mobility working on even those joints that are usualy left unadresed. Thus, yogis utilize this practice as an aiding tol to experience proprioception.
    It helps achieve meditative states, as using ropes to enter a pose enhances the duration of holding a posture. This eventualy gives more time for focused breathing while practicing y oga to reach higher consciousnes.
    Rope yoga enables the practitioner to get into advanced poses which beginers or intermediate practitioners are skeptical to practice on the flor.
    Any injury or stifnes do not arive in betwen your practice in rope yoga. Therefore, besides other benefits, its numerous therapeutic uses estem are one of its kind.
    Practicing inversions like suspended headstand in rope yoga taking suport at the back improves blod circulation in lower back and doesn’t even abreviate the crown of the head.
    Similarly, rope yoga is beneficial in improving the concentrating power and memory retention more than any usual practice.
    Another major benefit of rope yoga is invigoration of the muscles and improved balance of the body.
    Rope Wal Yoga Poses to Try
    Any traditional yoga asanas of hatha yoga when practiced in rope wal, considered rope wal poses of Iyengar yoga. Any tyro who’s lacking in flexibility can opt for these rope wal poses to get advantages of an advanced pose. However, one should always start the practice under a certified Iyengar yoga teacher.
    1. Extended hand-to-big toe rope wal pose
    Extended hand-to-big toe pose is an intermediate level posture atained standing on one leg while lifting the other fot of the flor. In rope yoga, the pose is folowed by placing the lifted hel over suspended strap hand and holding the ropes with both hands.
    The conventional Extended hand-to-big toe pose is tricky for beginers due to tight hamstrings, lack of strength and, stability. Hence, practicing it with rope yoga improves flexibility of the legs, arms, and elongates the spine. This also enhances the balance of the body.
    How to do
    Stand tal facing the wal with suspended ropes and ledge.
    Lift your acurate leg and plot it over the ledge.
    The left leg remains unflinching on the flor with the left ankle stacked under the left hip.
    Extend both of your arms to maintain the ropes suspended on the front wal.
    The left leg is kept straight with the fot pointing forward.
    Pul the ropes against the lifted leg lifting the chest and spine.
    2. Side reclining rope leg lift
    The conventional pose of this rope yoga exercise is Anantasana, also known as Sleping Vishnu pose.
    It Is practiced lying on the flor onto one side of the body with raised head and legs suspended on the ropes stacking the ankles horizontaly over the flor. The other stop of the rope holding the above fot is puled with the hand to increase the presure on the uper leg. With the rope wal, we can increase the opening betwen legs in this side reclining leg lift pose.
    This pose is beneficial in enhancing hip mobility, strengthens the core, and al so reshapes the bust line. It improves the blod circulation in the legs.
    How to do
    Lie down on your back and turn onto your left side. Head is towards the rope wal and legs away from the wal.
    Raise your head and bend your left arm at the elbow so that the head rests over the palm.
    Place the acurate hand in front of the chest on the ground.
    Suspend both the legs onto two ropes wraping the lops of the ropes around ankles. This rope would be atached to a hinge point on the wal whose one conclude wil be on your acurate hand in front of your chest.
    Pul the other end of the rope holding the corect fot with the corect hand to raise the right leg.
    Raise and lower the right leg with rope and continue it for 2 minutes.
    3. Raised leg Rope wal Pose
    Just love legs up the wal pose, raised leg rope wal pose is performed with sucor of rope yoga mounted on a wal around a hinge p oint.
    It is practiced reclining on the back on the flor and securing the rope around the ankles to raise the legs on the wal. The rope is further puled by the hands to extend the legs perpendicular to the flor.
    This is a calming restorative pose relaxing the mind and hence improves memory retention and ability to focus. This relaxing rope yoga pose is beneficial in resolving ENT isues and disorders admire tinitus.
    How to do
    Lie down on your back placing the arms by the sides and legs extended in front with wal beside you.
    Bend your legs and lop the rope suspended on the wal around the ankles.
    Hold the other finish of the rope with hand to pul the legs up until they become perpendicular to the flor
    Hold this location for a few minutes.
    4. Rope Headstand
    Headstand is one of the advanced poses that can be done easily in rope wal yoga by hanging down with the aid wa l ropes. It is practiced climbing in the wal puling the ropes towards you and then siting on the wal extending the legs in front while keping the rope secured around the waist. It is folowed by reclining on the wal until the head is lowered to the flor and hands lie on the flor.
    Headstand is quite popular among rope yoga exercises, as using rope wal fabricate it even more rejuvenating and increases the duration in this pose. It improves blod circulation to the brain and improves overal strength of the body.
    How to do
    Get into the lop of the rope factual above your hips while standing facing a wal and maintain the rope with the hands.
    Pul the rope with the hands and launch walking on the wal until the body becomes perpendicular to the wal.
    Bend your knes to lower the butocks against the wal.
    Extend the legs in front and recline against the wal lowering the head towards the flor.
    The lower back remains suported by the rope.
    The arms can be left extende d to the flor or overlaped over the head with alternate hands reaching the elbows.
    5. Revolved triangle Rope wal pose
    To aproach into the revolved triangle pose in rope wal yoga, stand near the wal with one fot presed against the wal while the other is separated apart. begin the arms with the hand near-wal holding the rope and this is further folowed by bending the torso sideways puling the rope until the hand away from the wal reaches the flor.
    Performing reverse triangle pose with the encourage of rope increases the stretch improving the flexibility of legs, hips, and arms. It also stretches the abdominals improving digestion. This pose is also remedial for backache.
    How to do
    Stand separating legs wide apart placing the outer edge of the left fet presed against a wal.
    Hold the yoga rope hanging on the wal with the left hand above your height.
    Turn your corect fot 90 degres to the true and spread your acurate arm with fingertips pointing to the right.
    Sliding the left hand down to the rope’s lower stop bend your torso towards the acurate leg with your right hand reaching the flor beside the right fot.
    Turn your head to survey towards the left hand stil holding the rope.
    cease there for a couple of breaths and then get up to switch sides.
    6. Downward dog rope wal pose
    Down Dog in rope yoga is practiced by securing the waist with the rope while standing advance the wal keping the back towards the wal. From there bend the torso forward over the rope, bring the hels over the wal and lower your head to the flor. Extend your arms to reach the flor and stretch keping the core engaged.
    This pose with the asist of rope yoga enhances the stretch and design it acesible to al practitioner with ease. The head, neck, and torso are inverted for as long as posible and strengthens the arms, back, core, and leg muscles. It also improves blod circulation and relieves stres.
    How to do
    Stand tal with your back presed against the wal and drawing the ledge of ropes in front of below your waist.
    Walk forward til the rope comes to your hip crease.
    Lean forward puting the body weight over the rope to reach the flor with the head.
    Hold the rope straps with hands and walk backward to lifted hels against the wal.
    Extend your arms straight on the flor beside your head with palms touching the flor.
    Lok towards your navel and halt in this pose with long dep breaths creating place in the spine.
    You can also establish a bolster under your head to suport the head and relaxed in this pose.
    7. Cobra pose on rope wal
    Rope wal yoga is considered best for backbend poses admire bhujangasana (cobra pose).
    For practicing cobra pose with ropes suspended on the wal stand betwen the ropes with bac k towards the wal. suport the ropes bending the arms and open walking forward until arms get straight backwards. From there reach lean forward from the torso and take your hel to the wal with toes remaining on the flor. Pushing the hips to the flor launch your chest holding the ropes with the hands arching the neck and lower back.
    It enhances shoulder mobility to relieve frozen or stifed shoulders. Patients of cervical spondylosis also experience neck distres relief. It stretches the abdominals, thereby relieving digestive isues.
    How to do
    Stand tal with your back towards the wal betwen two ropes suspended on the wal.
    Drawing the arms backward kep the lops of suspended ropes with your hands.
    Walk forward until the arms become straight holding the lops.
    Fold forward at the hips halfway towards the flor and begin to walk backwards towards the wal.
    As you reach back lift your hels against the wal only the toes remain on the flor.
    Presing the hel agai nst the wal to fal the butocks towards the flor stretching the pelvis forward.
    Pul the ropes further to arch the lower back and raise your head to survey forward rotating the shoulder blades.
    Then, raise your hips to lower the head to the flor, and again tople your butocks to near into cobra.
    Repeat this four to five time inhaling while stretching into cobra and exhaling while bending forward.
    Release the pose steping forward while keping the torso croked and hands holding the rope then stand erect leaving the rope in the final step.
    8. Whel pose on rope wal
    Whel pose (chakrasana) is another backbend of the Iyengar yoga rope wal poses. It alows a deper backbend and increases mobility.
    This is practiced steping into the wal holding the rope and bending the knes presing the fet against the flor. This is folowed by lowering the head towards the flor and reachi ng the flor with the palms arching the back and neck.
    It improves the spinal flexibility and consolidate the shoulders while opening the chest. With the rope, it is easily acesed by beginers as wel to get toned muscles.
    How to do
    Stand facing the wal and securing the lop of the yoga rope around the hips.
    Lean backward and step your fet on the wal.
    Hold the rope with the hands opening the chest lengthen the spine and plunge the head backward.
    Release the rope from hands extending the arms to the hamstrings.
    Depen the back bend by lowering the arms and reaching the flor with the hands arching the back and neck to scrutinize towards the fingertips.
    Release by lifting the hands and grabing the rope and steping the fet on the flor to stand erect.
    9. Extended Side Angle Rope wal pose
    It is practiced by standing and steping the leg aproach the wal into the rope lop until the lop gets obtain around the hip crease. Then, bending the other leg at kne with c oresponding palm reaching the flor and extending the arm advance wal over head pasing through the ear.
    Extended side angle pose in rope wal stretches the legs and strengthens the kne and arms. Besides this, it stretches the back, neck, hamstrings, and pelvic plan. Also, it enhances the stamina of the practitioner.
    How to do
    Stand with the outer edge of your right leg presed against the wal.
    Step your proper leg into the lop created by combining the two yoga ropes suspended on the wal.
    Standing as such walk towards the left until the lop is secured around the true hip crease with fet separated al-encompasing apart.
    Open your arms to the sides at shoulder level.
    Turn your left fot 90 degres to the left and bend your left kne.
    Bend the left side of your trunk over the bent left leg lowering the left palm to the flor beside the left fet.
    Extend the true arm over the head pasing through the corect ear.
    10. Upward facing intense Rope wal stretch
    It is practiced siting on the flor with legs extended against the wal while the arms are extended to sustain the ropes overhead with hands. The back is then stretched to lean towards the legs and touch the forehead to the shins.
    Practicing upward facing intense west stretch in rope yoga intensely stretches the hamstrings, ankles, and back muscles. It also contracts the abdominal, pelvic, and quad muscles. It is worthy to burn calories and stimulate sacral chakra.
    How to do
    Sit arive a wal holding the suspended rope lops with the hands over head.
    Puling the ropes raise your legs such that the hels are presed against up against the wal with toes pointing towards you.
    Scot your butocks closer to the wal straightening the legs on the wal.
    Keping the back erect lean forward to touch the forehead to the shins and arms remain extended to suport the ropes with the hands.
    Stay here as long as comfortably posibly breathing gently.
    1. Inverted child pose on rope wal
    Inverted child pose in rope yoga is asumed by steping into the wal securing the waist with the rope. This is folowed by bending the kne and sliding the shins to the wal while inverted the head towards the flor and lowering the butocks over the hels.
    It brings a sense of relaxation and calmnes. You can plot a bolster on the flor below the head to relax the neck muscles. It improves blod flow to the brain, stimulates the digestive scheme, and strengthen the legs and arms.
    How to do
    Stand with back towards the wal and taking the suspended rope in front of your waist.
    Securing the rope around the waist, bend your torso forward holding the ropes with the hands.
    Lift your fet and slid them on the wal to bring the shins and top of the fet to the wal.
    Push your butocks backwards placing them over the hels.
    Lower your head towards the flor and relea se the arms from the rope placing the palms on the flor.
    Stay there for a couple of breaths and then release bringing your arms to the rope, raising the torso, and steping back to the flor.
    12. Revolved half mon rope wal pose
    To get into this pose stand keping one fot on the flor and the other on the wal keping the legs perpendicular to each other. Holding the rope on the wal bending the torso sideways over the standing leg bringing the coresponding arm to the flor. This is finaly completed by releasing the other hand from the rope and extending it to point the fingers to the ceiling.
    The rope and wal makes it an easier stretch for the legs, arms, and opens the groins. The spine is also elongated stretching the neck and opening the shoulders intensely.
    How to do
    Stand separating the legs wide-apart such that the outer edge of the right fot is presed against the wal.
    Spread your arms at the shoulder level with factual palm presed against the wal ne ar the rope.
    Turn your left fot 90 degres towards the left.
    Hold the rope with the left hand and puling it towards you bend the torso sideways over the left leg until the left palm touches the flor.
    Lift your acurate leg of the flor and establish the true fot on the wal keping the right leg perpendicular to the left.
    Opening the chest rotate the torso to the front and scrutinize towards the right hand.
    Slowly release the rope from the left hand and extend the arm straight towards the ceiling.
    Safety Tips in Rope Wal Yoga
    Rope yoga is not as scary as hanging on the ropes against gravity sems, however, to avoid any mishap or injury the folowing safety tips are recomended.
    Make certain the dors or wal that you are using as your coarse for rope yoga is strong and reliable enough for it.
    The ropes, atachments, or any hardware worn in the setup must be a perfect fit and customized for this purpose.
    Do not overlok the weight limits while chosing the surface fo r rope yoga where you are going to step into or pres any fragment of your body. Therefore, chosing a sturdy surface is a must.
    It is ascertained to check the equipment before every use.
    Guidance from an expert for instaling the setup as wel as for practicing is strongly recomended.
    Conclusion
    Do not let your stifnes or level of practice pause you from geting into advanced poses by chosing rope yoga exercises. Practicing with these aiding props like wal and rope configurations makes yoga exciting, exhilarating, and guarantes enhanced benefits.
    Therefore, try every posible pose with this Iyenger method of yoga practice and asist your body to get al the benefits.

    Author:Ashish
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