Pulling rope

Rajju Karshanasana

  • Sit in the Base Position (Prarambhik Sthiti).
  • Keeping the eyes open, imagine a rope hanging in front of the body.
  • Make gentle fists with the hands, straighten both arms resting them on the thighs.
  • Raise right arm up towards the ceiling as though grasping the imaginary rope.
  • Gaze up at the fist.
  • Keep the elbow straight and slowly pull the right arm down, lowering the arm with power, as though lifting the weight of the body up the rope.
  • Let the eyes follow the downward movement of the arm.
  • When the hand reaches the thigh, raise the left arm and practice in the same way.
  • Alternate the right and left arms for 5 to 10 times.
  • Rest in Base Position (Prarambhik Sthiti).


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


  • The movement and stretch of the upper back and shoulder muscles.
  • Stimulation of the arm muscles and strength of the core.
  • Synchronizing the movement with the breath.


  • Loosens the shoulder joints.
  • Stretches the upper back muscles.
  • Tones the chest muscles.