YOGA KURUNTA

YOGA KURUNTA: LEARNING THE ROPES

A comprehensive guide to using the yoga wall ropes to enhance your practice
• Each pose is taught in clearly photographed and explained steps, Why use ropes for asanas?
including contraindications, common difficulties, benefits, and advice “To get a sense of direction. To get the
on where to go from here. freedom of the mind. … Yoga Kurunta
• Following the Iyengar Yoga Introductory syllabi, sections include helps in that way which breaks the
Warming Up, Standing Poses, Backbends, Seated Poses, Forward barriers of the mind. ... It teaches us …
Bends, Twists, and Inversions. to go to that horizon where we think
that we cannot do... to understand
• Cycles combines groups of poses that move seamlessly from one the new horizons which open for the
asana to another. body as well as mind.”
• Models include students and teachers of all ages and body types, so — Dr. Geeta S. Iyengar, Roads to
you can see how real people use the wall ropes to deepen their yoga Bliss interview, Pune, 2009
practice.

FOR TEACHERS AND STUDENTS ALIKE

“BKS Iyengar often exhorted us that we should find out for ourselves in our asana practice
what is coming, what is not coming, and how to interpenetrate the layers of embodiment
so that what at first was not possible becomes possible. Guruji himself was tremendously
creative in his own practice, experimenting and innovating to the last. Over his 70 years
of teaching he developed so many props, including ropes. In this spirit of creativity, I am
excited by the release of this excellent resource for using the ropes to enhance yoga asana
practice. The Boston Yoga Ropes Collective has compiled a collection of fun and creative
ways of working with the ropes that will excite and inspire yoga students of all levels.”
— Jarvis Chen, Intermediate Senior 1 CIYT

ONE-OF-A-KIND
“I want to congratulate Tristan Boyer Binns and the Boston Yoga Ropes Collective for
presenting this work on the techniques and benefits of rope work in yoga asana… This
resource will enhance your practice of yoga asana. You’ll learn how you can use yoga
poses on the ropes to prepare for challenging asanas off the ropes or as a dedicated ropes
practice in and of themselves. By practicing the rope variations in this book, you will
also pierce through fear and develop courage. Practicing on the ropes can be joyful and
empowering. ...

Learning the Ropes

BKS Iyengar often said that dedicated practitioners and students should come together to
share freely their experiences of yoga with one another so that all may benefit from this
sacred art. I applaud the Boston Yoga Ropes Collective for sharing their work and wish you
all many wonderful practices.”
— Patricia Walden, Boston

A COMPREHENSIVE GUIDE
to using wall ropes in your yoga practice
$50.00

Foreword by PATRICIA WALDEN

ISBN 978-1-7336863-0-3
55000

244 Boston Yoga Ropes Collective 9 781733 686303

www.ropes.yoga
245
 Foreword by PATRICIA WALDEN

I want to congratulate Tristan Boyer Binns Even the stiffest bodies could use ropes as a means
and the Boston Yoga Ropes Collective for to go deeper into a pose and prepare for the next
presenting this work on the techniques and stage. Prashant Iyengar has referred to backbends in
benefits of rope work in yoga asana. the ropes as the “ethereal backbends." As though the
Wall and ceiling ropes have been a distinctive body were suspended among the stars, these poses
feature of the Ramamani Iyengar Memorial bring about an elemental transformation: we are no
Institute in Pune since its inception in the longer bound by the earth and experience a feeling
1970’s. Ropes work typifies the brilliance of inner space and freedom in our embodiment. As
and innovation of BKS Iyengar in helping his a result, our consciousness transforms.
students to find ways to approach even the This resource will enhance your practice of
most challenging yoga asanas with intelligence. yoga asana. You’ll learn how you can use
BKS Iyengar recognized that many aspiring yoga poses on the ropes to prepare for
practitioners have restriction in the body challenging asanas off the ropes or as
that makes the classical asanas difficult to a dedicated ropes practice in and of
access. For the practitioner to be able to themselves. By practicing the rope
achieve evenness of mind and serenity of variations in this book, you will also
consciousness—the ultimate aim of yoga—the pierce through fear and develop
state of prayatna śaithilya (effortless effort) courage. Practicing on the ropes
needs to be achievable. can be joyful and empowering.
By using the ropes, the practitioner changes It is a joy to see how this book
her relationship to gravity and can use her has come together: the poses,
own body weight as traction on the spine. the instructions, the history,
Working with motion helps to break through how so many students and
stiffness and create freedom in the joints so teachers have been included
that movements become possible that were in the photos. BKS Iyengar
not possible before. When one is hanging on often said that dedicated
the ropes, the degree of muscular effort is practitioners and students
substantially reduced, making it possible to should come together to share
stay in the asana for a longer period of time. freely their experiences of yoga
The breath circulates with more freedom, with one another so that all may
which benefits the physiological body. This benefit from this sacred art. I applaud
freedom moves beyond the physical and the Boston Yoga Ropes Collective
leads to freedom in the mind, which becomes for sharing their work
expansive, calm, stable. and wish you all
I know how ropes can transform a backbend many wonderful
practice in particular. At the Backbend Intensive practices.
in Pune, India in 1991, Guruji had us use ropes Patricia Walden
to do backbends we could not do from the floor. Boston, 2019

2 3
FOREWORD BY PATRICIA WALDEN FOREWORD BY PATRICIA WALDEN
 TABLE OF CONTENTS List of Asanas by Family

A WARMING UP 12 D SEATED POSES, FORWARD BENDS,

Foreword by Patricia Walden ...............................................2 & TWISTS 148
1. Ropes Warm Up ......................................... 14
Introduction ...............................................................................4 2. Titanic ............................................................ 18 1. Dandasana .................................................150
3. Plank ............................................................... 22 2. Adho Mukha Virasana............................156
List of Asanas by Family ........................................................5
3. Baddha Konasana ....................................162
The History of Yoga with Ropes ..........................................6 4. Upavistha Konasana ...............................166
Tying the Ropes ........................................................................8 B STANDING POSES 28 5. Supta Padangusthasana ........................170
6. Paripurna Navasana ................................172
Asanas 1. Gomukhasana Arms ................................. 30 7. Janu Sirsasana ..........................................174
A. Warming Up ...............................................................12 2. Vrksasana ..................................................... 34 8. Paschimottanasana .................................176
B. Standing Poses...........................................................28 3. Utthita Trikonasana .................................. 40 9. Marichyasana I .........................................182
4. Virabhadrasana II....................................... 46 10. Bharadvajasana ........................................184
C. Backbends ................................................................ 120
5. Utthita Parsvakonasana .......................... 50 11. Marichyasana III.......................................186
D. Seated Poses, Forward Bends, & Twists ........... 148
6. Virabhadrasana I ........................................ 54 12. Malasana ....................................................190
E. Inversions ................................................................. 196 7. Ardha Chandrasana .................................. 56
F. Cycles ........................................................................ 214 8. Adho Mukha Svanasana
into Uttanasana .......................................... 60 E INVERSIONS 196
Further Resources ............................................................... 236 9. Parsvottanasana......................................... 74 1. Rope Sirsasana .........................................198
Appendices 10. Prasarita Padottanasana ......................... 80 2. Sarvangasana............................................206
11. Parighasana ................................................. 84
Alphabetical List of Asanas Taught......................... 239
12. Parivrtta Trikonasana ............................... 86
List of Asanas Centered on Full Set of Ropes ....... 239
13. Parivrtta Parsvakonasana ....................... 90 F CYCLES 214
List of Asanas Centered on One Rope or Box ....... 239
14. Virabhadrasana III ..................................... 96 1. Sunnyside Down Sling Cycle ................216
List of Asanas with Long Side of Mat to Wall ....... 239 15. Parivrtta Ardha Chandrasana ..............100 2. Sunnyside Up Sling Cycle......................220
List of Seated Asanas ................................................. 240 16. Utthita Hasta Padangusthasana.........102 3. Eight-in-One ..............................................224
List of Forward Bends.................................................. 240 17. Parsva Hasta Padangusthasana..........108 4. Advanced Lollipop
List of Twists (Closed, Open, Seated) .................... 240 18. Parivrtta Hasta Padangusthasana .....114 Rope Sirsasana Cycle .............................228
List of Asanas Using Chair ........................................ 240 19. Utkatasana .................................................118 5. Viparita Karani Cycle..............................232

List of Asanas Using Pulley ....................................... 240

List of Asanas Using Sling ......................................... 240 C BACKBENDS 120
List of Asanas Using Lollipop Sling.......................... 240
1. Bhujangasana ............................................122
Index ........................................................................................ 241 2. Salabhasana ...............................................126
3. Makarasana ...............................................128
Acknowledgements ........................................................... 243
4. Ustrasana....................................................130
5. Urdhva Dhanurasana ..............................134
6. Dwi Pada Viparita Dandasana.............142

1 5
TABLE OF CONTENTS LIST OF ASANAS BY FAMILY
 Introduction Tying the Ropes
you to adapt and modify
safely to make our methods
work for your body in your
situation. The next pages
include explanations of
common ropes ties and
terms we use. We also
know that many of the
variations we practice
have no real names in the
rest of the world, or have
Doubling over a Rope Overhand Knot Cat's Cradle Long Loop Sling
Pamela Val Donna Tristan confusing names that are
not shared by every teacher. In this book, we have shown at floor level, but because these and consider switching to stay
This book grew out of repeated requests for a You will notice that we’ve given a few poses or a number of different ropes are less common, we have not balanced and alert instead of
comprehensive guide to using the Iyengar wall variations new nicknames that make sense to walls and attachments. We included them in the poses in habitual in your practice.
ropes. In Boston, where we teach and practice, us, like Cowboy and Lollipop, while most have know you’ll need to adapt your this book. We use the high and
we are fortunate to have studios with ropes their familiar Sanskrit names, like Utthita Hasta Centering on a set of ropes
ropes to your setup and your low points shown in (1).
installed and students and teachers with great Padangusthasana. means being in between the left
body. Often ropes are different You may notice that sometimes
enthusiasm for using them to deepen their and right rope. (1) Centering on
When we were deciding what to include in this lengths, and sometimes the we begin with the non-classic
practice and expand their teaching. one rope or box means being
book, early on we agreed to focus on the Iyengar attachment points are slightly side, which is due to the sight directly in line with either the
This group, the Boston Yoga Ropes Collective, Introductory 1 and 2 syllabi. There are some different heights from the floor. lines for photography. You should left or right column of top and
was formed specifically to create this book poses from later syllabi, but the bulk of the book You may have attachment points begin whichever way suits you, low rope. (2)
and accompanying resources. We have been should give you a solid grasp of ways to use the
learning and practicing together for years, and wall ropes in these foundational poses. We have
have complimentary skills that made the work also put groups of poses together in order, like
together an absurd amount of fun as well as a rope vinyasas, which we refer to in this book as
great learning experience. Once we agreed that cycles. Have a look at our website, www.ropes.
we were going to take this project on, we sought yoga, for practice sequences for specific needs.
Patricia Walden’s blessing and guidance. Then One characteristic we all share is our great love
we decided that we wanted to involve as many for practicing on the wall ropes. Most of us are
ropes students and teachers as possible, as Iyengar students and teachers, and we owe a huge
models and to trial the material we produced. debt of gratitude to the Iyengar family and our
Finally, we made sure we used several different individual teachers who shared their knowledge
studios for our shoots. We want you to see lots with us. Some of the people you’ll see in these
3 4
of bodies of all sizes and ages using lots of ropes pages practice other styles of yoga as well as the
set ups, to inspire you to come as you are to this Iyengar wall ropes, and they appreciate the way our
transformative practice. precision and creativity nourish their practices. We Doubling over a Rope Overhand Knot
We know that there are many slight differences all hope our work will be helpful and inspirational Put the rope behind the bar of put the rope through the This is the classic simple knot,
in the ways the ropes are attached to walls, in for you and your practice. the box and pull it through so hook. If you use a carabiner done to shorten the rope.
the lengths of the ropes, and in the setups of Tristan Boyer Binns, Donna Gross Javel, it is doubled up. If you have to attach your ropes, pull the Make a loop, put the end of
the places where you practice. We encourage Val Leiter, Pamela Toomey, Boston 2019 eyehooks or D-rings instead rope through the carabiner. (3) the rope through the middle
of boxes to hold your ropes, of the loop, and pull. (4)

4 5
INTRODUCTION TYING THE ROPES
 A. WARMING UP
1. Ropes Warm Up
• Regular................................................................. 14
• Knotted Ropes................................................... 15
• Standing on Blocks .......................................... 15
• Elbows .................................................................. 16
2. Titanic
• Straight Arms .................................................... 18
• Elbows .................................................................. 20
3. Plank
• Flying Plank ........................................................ 22
• Sunnyside Up Flying Plank ............................ 22
• Low Ropes Plank to Chatturanga
Dandasana ......................................................... 24

warming up
• Plank Pikes.......................................................... 26

“ Of the two aspects of Most of us have a way of beginning a practice that

prepares us for the work ahead. Sometimes this includes
asana, exertion of our the ritual of setting up the space, or chanting an invocation,
before beginning physical work. In a ropes practice, it’s also
body and penetration a good idea to ease the body into and focus the mind on
the work by beginning with warming up.
of our mind, the latter
The poses in this section can be done in the same manner
is eventually more and order at the start of every practice, or you can mix
them around. Both approaches are useful—do what
important. Penetration best serves your practice to follow. If you spend 10 to 15
of the mind is our goal, minutes in this way preparing for the more specific work to
come, it will come more easily. If time is limited, the poses
but in the beginning to in this section can be done as a short practice on their own.
This kind of warming up can also help you begin a more
set things in motion, traditional practice that moves off the ropes and away from
the wall. However you use these poses, begin slowly and
there is no substitute keep your attention focused as you transition from your
everyday life into your yogasana practice.
for sweat.”
Note: Please make sure that you are familiar with the
BKS Iyengar introductory sections that explain terms and ropes
Light on Life ties, pages 8–11.

12 13
INTRODUCTION TO WARMING UP DETAILED LIST OF WARMING UP
 B. STANDING POSES
1. Gomukhasana Arms 10. Prasarita Padottanasana
• Top and Low Ropes ........................................ 30 • Low Rope around Hips ................................. 80
• Top Rope............................................................ 32 • Crossed Ropes ................................................ 82
2. Vrksasana 11. Parighasana
• Magic Tree Pose ............................................. 34 • Foot to Wall ..................................................... 84
• Low Rope around Hips .................................. 36 12. Parivrtta Trikonasana
• Low Rope on One Leg .................................... 38 • Low Long Rope on Back Leg ....................... 86
3. Utthita Trikonasana • Low Long Rope on Front Leg ...................... 87
• Holding Low Rope .......................................... 40 • Low Rope across Hips .................................. 88
• Back Leg in Low Rope .................................... 42 13. Parivrtta Parsvakonasana
• Back to Wall ..................................................... 44 • Low Long Rope on Back Leg ....................... 90
4. Virabhadrasana II • Low Long Rope on Front Leg ...................... 92

standing poses
• Holding Low Rope .......................................... 46 • Low Long Rope across Hips........................ 94
• Back Leg in Low Long Rope ......................... 48 14. Virabhadrasana III
5. Utthita Parsvakonasana • From Flying Plank........................................... 96
• Foot to Chair..................................................... 50 • Hands to the Wall.......................................... 98
• Foot to Wall ...................................................... 52 15. Parivrtta Ardha Chandrasana
6. Virabhadrasana I • From Virabhadrasana III ............................ 100
“When most people When we begin our journey as Iyengar yoga students, we • Top Rope in Each Hand ................................. 54 16. Utthita Hasta Padangusthasana
begin with standing poses. We have to develop a sense
7. Ardha Chandrasana • Wall and Top Ropes ................................... 102
stretch, they simply of where we are when we begin. How does this body
function? How do the different parts work together? How • Elevated Foot to Wall .................................... 56 • Pulley with Foot at Wall ............................. 104
stretch to the point does one action affect a different part? This family of • Back to Wall ..................................................... 58 • Pulley with Back to Wall ............................ 106
poses builds strength and stamina as it also builds this 8. Adho Mukha Svanasana into Uttanasana 17. Parsva Hasta Padangusthasana
that they are trying to awareness of the body and how it functions in parts and as • One Low Rope.................................................. 60 • Wall and Top Rope ..................................... 108
a whole.
reach, but they forget • Crossed Low Ropes ........................................ 62 • Pulley with Foot at Wall ............................. 110
We never finish this journey with standing poses. • Long Loop .......................................................... 66 • Pulley with Back to Wall ............................ 112
to extend and expand Revisiting them in each practice is like visiting old friends • Cowboy Long Loop ......................................... 68 18. Parivrtta Hasta Padangusthasana
in a new country. Using the ropes in the different ways
from where they are. shown in this section may help you discover new territory.
• Sling and Chair ................................................ 70 • Top and Bottom Rope ................................ 114
They also help you adapt the practice when circumstances • Cat's Cradle ...................................................... 72 • Pulley with Foot at Wall ............................. 116
When you extend and
change, so you can practice through injury and physical 9. Parsvottanasana 19. Utkatasana
expand, you are not only and mental instability with the support of the ropes wall. • Reaching for Chair.......................................... 74 • Facing the Wall ............................................ 118
These are good friends indeed. • Crossed Ropes................................................. 76 • Back to the Wall ........................................... 118
stretching to, you are
Note: Please make sure that you are familiar with the • Holding Low Ropes ........................................ 78
also stretching from.” introductory sections that explain terms and ropes
ties, pages 8–11.

BKS Iyengar
Light on Life

28 29
INTRODUCTION TO STANDING POSES DETAILED LIST OF STANDING POSES
B11 Parighasana
Parighasana should look like you are closing a gate made of your body,
but often stiffness prevents us from moving the "gate" very much.
Wall ropes will help you feel more movement and alignment, and can
improve the classic pose over time.

Foot to Wall

B11.4 B11.5

Work in the pose

• Use the shin on the Benefits
floor and the foot on the • Using the ropes will
wall to keep drawing help you to extend
the right hip down and laterally, and turn
B11.1 B11.2 B11.3 the left hip in. Extend the torso more.
the torso from the • If stiffness prevents
Method pelvis and turn while you from moving
you lengthen. much laterally,
• Center your mat on the set of back. The left thigh remains • Reach the left arm over the B11.6
ropes. Place a folded blanket perpendicular. (B11.3) head and towards the wall. Use Coming out the ropes let you
about 3 feet from the wall. Sit the right hand to give the top • Press the shin, release have the feeling of
• Extend the right leg and bring
on the heels on the blanket rope to the left hand. (B11.6) the ropes, reach the movement even
the ball of the foot on the wall,
with the knees at the front arms out and draw the if the hand does
heel pressing into the ground. • Hold the low rope in the right
edge in line with the mat, right torso upright. Bend the not reach the
Keep the inner edge of the hand. Bring the right side of
side facing the wall. Take the knee and sit back on the outstretched leg.
right foot in line with the left the torso as close to the right
hands to the hips. (B11.1) knee, at the front edge of the leg as possible. Let the elbows heels. • The foot at the wall
• Press the shins down firmly mat. Firm the right knee. Take bend to the sides. Pull the • Turn around to change helps keep the hips
into the blanket and lift the the right hip down to make the elbows apart and use that to sides. and legs in line.
hips, bringing them directly two sides of the pelvis level as help lengthen the sides of the
over the knees. The thigh you move the left hip towards torso. Turn the chest towards
bones should be perpendicular the wall. Extend the arms out the ceiling. Keep the head Common difficulties
to the floor. (B11.2) to the sides. Turn the palms up. back. (B11.7) If one blanket is not enough padding to allow the
B11.7
• Lift the right leg and place Lift the sternum and lengthen • Remain for up to a minute. knee, ankle, and foot to feel comfortable, and the shin
the inside edge of the foot in the spine. (B11.4) to press down its entire length, add another blanket.
line with the edge of the mat. • Lengthen the right side ribs as Contraindications
Have the knee at a right angle. you reach to the wall. Hold the
Encourage the right inner thigh top rope with the right hand Some sacrum, groin, Where to go from here?
and groins to lengthen. Move and pull to help lengthen both and hip injuries may be Parighasana is a great pose before or after Utthita Trikonasana and Utthita
the right buttock forward sides of the torso. (B11.5) irritated by this pose. Parsvakonasana, because they also emphasize the lateral lengthening and turn of the
as you press the left thigh Avoid if there is strain. torso. It is a good warm up for twisting as well.

84 85
STANDING POSES • PARIGHASANA • FOOT TO WALL STANDING POSES • PARIGHASANA • FOOT TO WALL
 B18 Parivrtta Hasta Padangusthasana

Pulley with Foot at Wall

B18.8 B18.9 B18.10 B18.11 B18.12 B18.13

Method
• Center your mat on one armpit chest. Look directly • Remain for 30 seconds to a Common
rope. Double the top rope ahead. minute. difficulties
you are centered on over
its attachment point. Have
• Press both feet well and Coming out Benefits • If the lifted leg cannot
draw the right hip down to • Carefully remove the lifted reach parallel to the floor, B18.14
the knot to the middle of • This method links take a chair to rest the
level the pelvis. foot from the pulley and
the room. (B18.8) the work in the foot on. Use the seat, the
• Take the pulley rope in the step the lifted leg down. lifted leg to the
• Loop the short rope on to the Change sides. back loop, or blocks on the
left hand. Take the right hand arm. It prepares
long rope on the end closest seat to make the chair the
to the right hip. Turn the the arms for their correct height so you can
to the wall. (B18.9) torso to the right. (B18.11) Contraindications work in the classic stretch the leg straight but
• Stand a leg’s length away Work in the pose pose. not overdo. (B18.14)
from the wall. Take your • If you have hip or hamstring
• Keeping the left toes facing issues go carefully and • Notice how • If the rope is painful on
right leg up and place your
the wall, press the left thigh consider using a chair to challenging it is to the lifted foot, try padding
foot into the end of the
back to the middle of the support the lifted leg for keep the standing with a mat piece.
loop. Hold the other end of
room as you draw the outer greater stability and control. leg straight and • If the pulley is too short,
the pulley with one strand
right hip down. Rotate the the thigh moving use 2 long ropes to create
in each hand. (B18.10) • Pregnant and menstruating
left inner thigh back to the back as you the pulley. (B18.15) B18.15
women should avoid
• The right leg should middle of the room as well. balance and twist.
this variation and move
begin parallel to the floor
• Extend the right arm instead to Parsva Hasta
if possible, but do not
overstretch. Press the right
toward the middle of the Padangusthasana. Where to go from here?
room. Draw the outer hips • With back, sacrum, or Revolving while stretching the legs can begin here and then move onto Parivrtta
foot firmly into the wall.
in to the midline and lift the sacroiliac issues, avoid this Trikonasana, Parivrtta Parsvakonasana, and Parivrtta Ardha Chandrasana. To prepare for
• Pull the pulley rope to help front of the torso as you variation. Try the other this pose, you could begin with Supta Padangusthasana with the leg crossing over the
lift the rib cage, move the twist. (B18.12 & B18.13) variation, which is more stable. body. Try the Eight-in-One cycle to put this pose together with others in a series.
thoracic spine in, and lift the
116 117
STANDING POSES • PARIVRTTA HASTA PADANGUSTHASANA • PULLEY WITH FOOT AT WALL STANDING POSES • PARIVRTTA HASTA PADANGUSTHASANA • PULLEY WITH FOOT AT WALL
 C. BACKBENDS
1. Bhujangasana
• From Sling......................................................... 122
• From Lollipop Rope Sirsasana ................... 124
2. Salabhasana
• From Sling......................................................... 126
3. Makarasana
• Top Ropes ......................................................... 128
4. Ustrasana
• Facing Wall ...................................................... 130
• In Sling, Facing Up ......................................... 132
5. Urdhva Dhanurasana
• Lat Pulls ............................................................. 134
• Blossoming....................................................... 136

backbends
• Partner............................................................... 138
• Partner and Chair........................................... 140
6. Dwi Pada Viparita Dandasana
• On Chair, Low Ropes ..................................... 142
• On Chair, Long Low Rope ............................ 144
“Looking forward is easier. Which family of poses brings joy and awakening, • From Lollipop Rope Sirsasana.................... 146
Looking backward is difficult…. cultivates enthusiasm and zestfulness? Backbends!
Practiced well, backbends are delightful. A whole
To get the sense of direction, practice of backbends should begin with a good warm
to get the freedom of the up, because most of the major muscles of the body need
to be supple to allow the back to arch well. It should
mind, to get the courage to finish with calming, cooling poses to allow any rajasic
do backbending action or over-excitement to smooth out into a general feeling of
energized well-being.
backward extension action,
Many of us have encountered back pain at times during
the ropes are very helpful. So
our practice of backbends. Learning to use the ropes to
we have to train [ourselves] focus and improve your alignment will help to remove pain
through correct practice. As you work, you will strengthen
gradually to get up the
the muscles and deepen your kinetic memory so that
courage, to get the freedom of when you practice without the ropes, your backbends will
have more ease, less congestion and discomfort, and more
the body. ...Yoga Kurunta helps
calm awareness. More joy!
us in that way, to understand Note: Please make sure that you are familiar with the
new horizons, which open for introductory sections that explain terms and ropes
ties, pages 8–11.
the body as well as the mind.”
Dr. Geeta S. Iyengar

120 121
INTRODUCTION TO BACKBENDS DETAILED LIST OF BACKBENDS
 C4 Ustrasana

In Sling, Facing Up
Common difficulties
C4.11
If you feel that you are
sliding, try removing the
blanket and just use the
folded mat on the sling.

Benefits
• Turning this into a flying pose
changes your relationship
to gravity and also makes it
more fun. By changing it up
so much, you may be able
to access new feelings or
C4.8 C4.9 C4.10 deepen the pose.
C4.12
• Despite flying above the
ground, this is also a very
Method
stable pose. You may find
• Center on the set of ropes. tops of feet press into the • If you are comfortable, try you can open the chest more
Make a simple sling (see wall. The rope sling should letting go with both hands than usual.
pages 10–11). Place a mat move the buttock flesh in simultaneously and reach
folded in four across the the direction of the knees, for the heels. (C4.14)
sling, and a blanket on top helping to keep the lower
of the mat. (C4.8) back long. (C4.11) Coming out
• Hold the ropes and pull the
• Stand facing the wall with Work in the pose chest up. Step back down
the sling behind you. Settle • Release the head back to the floor.
the sling into the middle when the thoracic spine
buttocks. (C4.9) • Rest the head on the wall
is moved in fully. Feel the for a few breaths.
• Lean back with the cervical spine willing to C4.13 C4.14
shoulders and torso, move easily before the
keeping the rope taut. Take head comes back.
the hands up the ropes
as you push away from
• If you feel balanced, let go Contraindications
of the ropes and hold the
the wall. Bring the knees blanket by the buttocks • Pregnant or
onto the wall, at or slightly instead. Pull the blanket menstruating women
below hip level. (C4.10) wide, and towards the wall, should avoid this pose.
• Slide the hands down the helping to coil the chest • If the pose irritates the
ropes to the hips and pull more. (C4.12 & C4.13) Where to go from here?
low back, avoid this
against the ropes to coil Ustrasana is a wonderful mid-point pose in a backbend practice. It makes a bridge
• Make the sternum parallel pose.
the chest. The shins and between prone backbends and Urdhva Dhanurasana. It is also a useful pose to feel
to the wall if possible. the way the upper chest and back move for Virabhadrasana I and standing twists
such as Parivrtta Trikonasana and Parivrtta Parsvakonasana.

132 133
BACKBENDS • USTRASANA • IN SLING, FACING UP BACKBENDS • USTRASANA • IN SLING, FACING UP
 D. SEATED POSES, FORWARD BENDS, & TWISTS
1. Dandasana
• On Floor ............................................................ 150
• Holding Top Ropes ........................................ 152
• From Sling, with Twist .................................. 154
2. Adho Mukha Virasana
• From Sling, Knees Together
& Knees Apart, with Twist .......................... 156
• From Sling, Entry Facing Wall .................... 160
3. Baddha Konasana
• Back to Wall..................................................... 162
• Facing Wall ...................................................... 164
4. Upavistha Konasana
• Back to Wall..................................................... 166
• Facing Wall ...................................................... 168

seated poses, forward

5. Supta Padangusthasana
• Long Rope Pulley ............................................170
6. Paripurna Navasana

bends, & twists

• On Floor, Facing Wall.................................... 172
• Flying Navasana ............................................. 173
7. Janu Sirsasana
• On Floor, Facing Wall.................................... 174
8. Paschimottanasana
“Horizontal expansion This section may feel like a mixed bag of poses, but they • On Floor, Facing Wall.................................... 176
all work to create more space and movement in the torso. • From Sling, Facing Wall ................................ 178
and vertical extension You may practice any group from this section and feel that
• From Flying Plank ........................................... 180
you have created expansion and extension, resulting in
should synchronize so greater spaciousness. Over time, twists and forward folds 9. Marichyasana I
may deepen and seated poses may come with greater • Seated................................................................ 182
that you are extending in
ease. The poses in this section offer you the opportunity to 10. Bharadvajasana
all directions. Freedom in open up and bring in more light and air. • On Chair, Rope around Sacrum ................. 184
a posture is when every Ropes can help you move more in the most challenging of • On Chair, Rope around
these poses. They can help steady and level you, creating Bottom of Scapulas ....................................... 184
joint is active. Let us be resistance in the poses where movement may come 11. Marichyasana III
full in whatever posture it too easily and supplying firmness where it is needed. • Seated................................................................ 186
Sometimes you need both encouragement towards • Standing ............................................................ 188
is we are doing just as we greater movement and restraint from too much mobility
12. Malasana
in different parts of the body in a pose. Let the ropes be
should be full in whatever • Facing the Wall ............................................... 190
helpful guides and reminders as you explore.
• Back to the Wall ............................................. 192
we do in our lives.” Note: Please make sure that you are familiar with the
• Long Low Rope ................................................ 194
introductory sections that explain terms and ropes
BKS Iyengar ties, pages 8–11.
Light on Life

148 149
INTRODUCTION TO SEATED POSES, FORWARD BENDS, & TWISTS DETAILED LIST OF SEATED POSES, FORWARD BENDS, & TWISTS
 E. INVERSIONS
1. Rope Sirsasana
• Lollipop Rope Sirsasana
— Coming In with
Baddha Konasana Legs ........................ 198
— Adding Ardha Adho
Mukha Vrksasana .................................. 200
• Sling Rope Sirsasana

inversions
— Coming In with
Baddha Konasana Legs ........................ 202
— Adding Upavistha
Konasana Legs ........................................ 204
2. Sarvangasana
• Sarvangasana and Halasana ..................... 206
— Niralamba Sarvangasana .................... 208
• Sarvangasana and Karnapidasana ........... 210
• Sarvangasana and Karnapidasana
with Crossed Ropes ...................................... 212

“The Light that yoga Inversions on the wall ropes can be transformative. Most
students who work in a studio with wall ropes are familiar
sheds on Life is with Rope Sirsasana, which is commonly offered as an
alternative to Salamba Sirsasana when there are injuries or
something special. It fatigue, or in preparation for pranayama. In this section we
show you the most common ways of doing Rope Sirsasana,
is transformative. It and a few less common variations and methods. We also
give you a number of ways to use the ropes to develop
does not just change your Sarvangasana practice.
the way we see things; Whenever you invert using the ropes, you need to be very
sure that you have set up the ropes and tied them correctly
it transforms the and securely. You also need to apply the same restrictions
as you would in any inversion: Is your health good and
person who sees. It
your body capable of turning upside down? Do any of the
brings knowledge and contraindications apply to you in this moment? If you have
fear, please make sure you have the help you need to work
elevates it to wisdom.” safely and breathe easily. If you are new to these ropes
inversions, please work with an experienced teacher until
BKS Iyengar you feel comfortable. As BKS Iyengar said, “Be cautious. Be
bold.”
Light on Life
Note: Please make sure that you are familiar with the
introductory sections that explain terms and ropes
ties, pages 8–11.

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INTRODUCTION TO INVERSIONS DETAILED LIST OF INVERSIONS
 E1 Rope Sirsasana
If classic Sirsasana is not available to you because of injury, you
may find this a wonderful substitute. It’s also a lot of fun to hang
unimpeded, and enjoy gravity working the other way for a while.

Lollipop Rope Sirsasana

Method
• Center on one rope. Make two
knots in the long rope, one
on top of the other. Detach
the other long rope and put it
through the knotted long rope.
Place 2 bricks under the rope.
(E1.1)
• Make a sarong out of a blanket E1.2
to pad the hips and thighs. Fold
the blanket in four horizontally
so it does not come too low on
the hips. (E1.2, E1.3, E1.4) E1.5 E1.6 E1.7
• Take the looped rope overhead
and stand on the blocks. Settle
the loop on the sacrum and lean
back into it. (E1.5 & E1.6) Benefits
• Keep leaning the shoulders • There are so many reasons to do
back. Step up onto the wall and Sirsasana using the wall ropes.
walk the feet higher than the Injuries to the neck, shoulders,
hips. (E1.7) E1.3 elbows, or wrists may restrict your
• Take the legs into Baddha ability to do classic Sirsasana, but by
Konasana and release the torso using the ropes these areas are free
down. (E1.8) E1.1 from pressure.
• You may be able to hold Rope
Sirsasana for a longer period of time
than classic Sirsasana, letting you build
up time inverted.
Contraindications • It can be restorative, done with the
crown of the head supported, and is
• Pregnant women • If you have
good preparation for pranayama.
can try Sling Rope uncontrolled high or
Sirsasana (see page low blood pressure, • The Ardha Adho Mukha Vrksasana
202). glaucoma, retinal variation helps build confidence
• Menstruating women issues, or any other and strength leading up to an
should avoid all internal reason to independent practice of Adho
avoid inversions, do Mukha Vrksasana. E1.8
inversions.
not do this pose.
E1.4

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INVERSIONS • ROPE SIRSASANA • LOLLIPOP ROPE SIRSASANA • COMING IN INVERSIONS • ROPE SIRSASANA • LOLLIPOP ROPE SIRSASANA • COMING IN
 E1 Rope Sirsasana

Lollipop Rope Sirsasana (continued) Coming Out

Work in the pose • Return the legs to
• Place the hands on the Baddha Konasana
floor in a Sirsasana position and the
2 position. Pressing buttocks to the wall.
with the hands, lift the Engage the core
buttocks and tailbone up muscles. Reach up
towards the ceiling. This for the ropes by the
should release the low feet.
back into a more neutral • Lift the torso and
position. take the legs to one
• Allow the body to relax side. Stand up and
into the reversal of lean the head on
gravity. the wall for at least
E1.12 E1.13 E1.14
three breaths. (E1.12,
• Try taking the feet out to E1.13, E1.14)
the sides into Upavistha
Konasana legs. (E1.9)

E1.9

Try Ardha Adho Mukha Vrksasana

• With the arms in Sirsasana
2 position, take the hands
about 12 inches away from
the wall. Separate the feet E1.15 E1.16
hip distance and parallel
and press the soles of the
feet into the wall. Bring Common difficulties
the knees in towards each • This can hurt the thighs, • It can feel frightening to this alone until you are very
other. (E1.10) hips, or buttocks because lean back and lower down competent. (E1.15)
• Lift the hips up and into of the pressure of the into space away from • Because coming up and out
the ropes as you straighten ropes. Try the Ardha Adho the wall. Have a helper requires core strength, if
the arms. You will come Mukha Vrksasana variation with you at first to simply you have weakness or any
into a half-handstand, to relieve the pressure reassure you that all is low back pain, have help
Ardha Adho Mukha and then come back into well. You should not try lifting the torso and coming
Vrksasana. This may be Baddha Konasana legs. out of the pose. (E1.16)
more comfortable than
the Baddha Konasana leg
position. (E1.11) Where to go from here?
E1.10 E1.11 As with classic Sirsasana, you could move into backbending from here. Rope Sirsasana is
a good end to an active practice, because it is calming as well as invigorating. It can also
come before forward bends or twists.

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INVERSIONS • ROPE SIRSASANA • LOLLIPOP ROPE SIRSASANA • ARDHA ADHO MUKHA VRKSASANA INVERSIONS • ROPE SIRSASANA • LOLLIPOP ROPE SIRSASANA • COMING OUT
 F. CYCLES
1. Sunnyside Down Sling Cycle
• Ustrasana/Bhekasana to
Salabhasana to Dandasana
to Adho Mukha Virasana ............................ 216
2. Sunnyside Up Sling Cycle
• Ustrasana to Bhujangasana
to Rope Sirsasana .......................................... 220
3. Eight-in-One Cycle
• Utthita Hasta Padangusthasana, Parivrtta
Hasta Padangusthasana, Parsva Hasta
Padangusthasana, Ardha Chandrasana,
Virabhadrasana III, Parivrtta Ardha
Chandrasana, Urdhva Prasarita Eka

cycles
Padasana, Uttanasana ..................................224
4. Advanced Lollipop Rope Sirsasana Cycle
• Adho Mukha Vrksasana Variations:
Eka Pada Adho Muhka Vrksasana,
Adho Muhka Vrksasana .............................. 228
5. Viparita Karani Cycle
• Upavistha Konasana to Swastikasana to
Supta Baddha Konasana...............................232

“Yoga, I often say, is Now that you are familiar with the different pose families
in this ropes practice, you can start to put together
like music. The rhythm cycles or vinyasas of movements through different poses
in nicely coordinated groups. The cycles that follow in
of the body, the this section are ones we have developed and practiced
regularly. Some are based on traditional cycles, such as
melody of the mind, Viparita Karani. Others grew out of using one rope set up
and the harmony for a number of linked poses, such as the Sunnyside Up
and Sunnyside Down cycles.
of soul create the Many of these cycles work through a full range of motion,
and some include many pose families in one grouping. If
symphony of life.” you are short on time, doing a warm up followed by a cycle
and Savasana can be a complete practice in itself. If any
BKS Iyengar of the poses in a cycles are not accessible for you, please
Light on Life modify the cycle or the poses as you need. Please work
with an experienced teacher until you feel comfortable
with anything new. As always, make sure none of the
individual pose restrictions apply to you before attempting
a cycle.
Note: Please make sure that you are familiar with the
introductory sections that explain terms and ropes
ties, pages 8–11.

214 215
INTRODUCTION TO CYCLES DETAILED LIST OF CYCLES