In Sanskrit “Rajju” means “Rope” and “Karshana” means “pulling”. In English name is “Pulling-the-rope pose”…


Position : Sitting

Type : Strengthening

Spiritual Awareness : Manipura
Physical Awareness : Breathing movements, shoulder muscles, upper back, chest

Dosha Suitability : Vata

Introducery Asanas : Dandasana


  1. Sit on the floor with the legs straight and together.
  2. Keep the eyes open. Imagine that there is a rope hanging in front of the body.
  3. Breathe in while reaching up with the right hand as through to grasp the rope at a higher point.
  4. Keep the elbow straight.
  5. Look upward. While breathing out, slowly pull the right arm down, putting power into it as through pulling the rope downwards.
  6. Let the eyes follow the downward movement of the hand.
  7. Repeat with the left hand and arm to complete the first round.
  8. Both arms do not move at the same time.
  9. Practise 5 to 10 rounds.

Followup Asanas: Dandassana.

Spotlight effects:  Shoulder muscles, upper back, chest.

Physical Benefits:

  1. This asana loosens the shoulders joints and stretches the upper back muscles.
  2. It firms the breasts and develops the muscles of the chest.

Therapeutic Benefits:

  1. Helps with frozen shoulders

Precautions and Contraindications:

  1. Recent shoulder or ankle surgeries.

Source: Himalayanan Yoga Ashram