Rope Wall Yoga and its Health Benefits

Introduction

Yoga Kurunta, which translates to mean wooden puppet or doll, is a set of Iyengar-style asanas performed on a wall with the help of ropes. By manipulating the ropes to lead the puppet differently, people incorporate and improvise the same patterns to yoga. The rope wall yoga originated in India, in the house of late B.K.S Iyengar. Basic ropes were hung from a regular window gate, allowing the yoga practitioner to hold poses and asanas longer while being suspended by the ropes.

What Is Rope Wall Yoga?

Also known as yoga kurunta, rope wall yoga is a type of yoga that uses ropes that are suspended from the wall. The ropes and the wall act as fulcrums of resistance and support while the practitioners perform yoga. Rope wall yoga uses straps that are adjustable or ropes of varying types that are suspended from the walls in several variations. Apart from ropes and straps, pelvic swings can also be used efficiently for rope wall yoga, especially when height variations are required. The primary step of rope yoga is made of four junctions which serve as attachment points, and a firm and sturdy rope is suspended from each of these attachments. The various wall configurations are as follows:

• Permanent wall configuration.

• Temporary wall configuration.

• Postable wall configuration.

What Are the Benefits of Rope Wall Yoga?

Practicing rope wall yoga can have several benefits, such as:

• Enhances body awareness.

• Improves flexibility of the body.

• Improves mobility of joints and tendons.

• Helps improve breathing, especially time-focused breathing.

• Improves blood circulation in the entire body, with the head and back receiving the maximum benefits.

• Enhances concentration and memory retention.

• It also tones and strengthens the muscles of the body.

What Are the Various Asanas That Can Be Done Under Rope Wall Yoga?

Rope wall yoga comprises numerous asanas and postures. A few of them are explained in detail below:

• Extended Hand-To-Big-Toe Rope Wall Pose: An intermediate-level posture, the extended hand-to-big-toe pose, is achieved by standing on one leg while lifting the other above the floor level. In rope yoga, this particular asana or posture is usually followed by placing the lifted heel around and above the hand within the suspended strap and holding the ropes with both hands. However, it is important to note that the traditional extended hand-to-big-toe pose may be arduous for beginners because it lacks core strength, toned hamstrings, and stability. Therefore, this asana requires immense practice and patience in order to perform efficiently. The advantages of performing this asana include the following:

• Improved flexibility of the upper and lower limbs.

• Strengthening and elongation of the spine.

• Improves the core strength.

• Improves the overall balance of the body.

To perform this pose, people should take the following steps -

• People should stand straight and tall and face the wall with suspended ledges and ropes.

• At first, they should lift the right leg so that it can be placed over the ledge firmly.

• The left leg should also remain firm in its initial position, the floor. The left ankle must be stacked appropriately under the left hip.

• Once the position of the legs and ankles has been taken care of, people should extend their arms so that they can hold the ropes that are suspended on the wall in front of them.

• The left leg should be placed straight with the foot pointing in the forward direction.

• Once positioned well, the ropes should be pulled against the lifted leg, allowing the spine and chest to lift.

• Side Reclining Rope Leg Lift: Also known as the sleeping Vishnu pose, the side reclining rope lift is practiced by lying on the floor with the head and legs on one side of the body being raised by the ropes suspended on the wall. This particular asana is a variation of the traditional yoga pose - Anantasana. Practicing pose provides the following benefits:

• Enhances hip mobility.

• Strengthens the core muscles.

• Tones and contours underbust region.

• Enhances blood circulation in the lower limbs.

To perform this pose, people should take the following steps:

• To begin with, people should lie on the floor on their backs and turn to the left side. The head should be positioned toward the rope wall, while the legs should be placed away from them.

• Following this, they should slowly raise their head and bend their left arm at the elbow in a way that allows their head to rest over the palm.

• Then, they should place their right hand on the ground in front of their chest.

• The rope should be well attached to a fulcrum-like hinge point on the wall with one end towards the right hand in front of the chest. By doing so, it allows the suspension of both legs onto two ropes and wrapping the loops of the ropes around the ankles.

• The other end of the rope should be pulled in a manner that allows the raising of both - the right foot and the right hand.

• Ultimately, the right leg with the rope should be raised first before lowering it, and the position should be held for two minutes before releasing it.

• Raised Leg Rope Wall Pose: Similar to the legs up the wall pose, the raised leg rope wall pose is also practiced with the help of ropes which are mounted on a fulcrum-like hinge point on the wall. This pose also requires people to lie on their backs with the ropes securing their ankles, allowing them to raise their legs. Practicing this pose has the following benefits:

• Calms and soothes the mind; therefore is a great stressbuster.

• Improves the concentration power.

• Helps resolve diseases associated with the ear, nose, and throat, such as tinnitus.

To perform this pose, people should take the following steps:

• To begin with, people should lie down on their backs whilst placing their arms by the sides. The legs should be extended in front, ensuring the wall is beside them.

• Following that, they should bend their legs in a manner that allows the suspended rope to be looped around the ankles.

• The other end of the rope should be used to pull the legs up until they become completely perpendicular to the floor.

• This position should be held for a couple of minutes before releasing it.

• Rope Headstand: The rope headstand is one of the most advanced rope wall poses that can be done easily. It requires people to hang down with the help of various ropes attached to the wall. The advantages of practicing this pose are as follows:

• Helps improve blood circulation in the entire body.

• Improves the core strength.

• Improves flexibility and balance of the body.

In order to perform this pose, people should take the following steps:

• To begin with, people should first get inside the loop of the rope, which is right above their hips, while they stand facing the wall. The hands should hold the ropes.

• People should then keep pulling the ropes by their hands until they can walk enough and become perpendicular to the wall. Once positioned, the knees should be bent as they will help lower the position of the buttocks.

• Then, they should extend their legs in the front while slowly reclining against the wall to lower their head towards the floor. This ensures that the ropes support the lower back.

• Finally, they can extend their arms toward the floor or overlap them over their head in a fashion that alternates hands reaching the elbows.

Conclusion:

Rope wall yoga is an ancient Indian form of yoga wherein practitioners practice various asanas while being suspended on ropes and pelvic swings which are usually attached to a wall. The configurations can vary from temporary to permanent, depending on the place of the set-up. Rope wall yoga is associated with several benefits, but people should be cautious while performing it, especially in the case of beginners. It is advisable to practice under guidance, especially in the start to prevent accidents and mishaps.