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
and the Boston Yoga Ropes Collective for
presenting this work on the techniques and
benefits of rope work in yoga asana.
Wall and ceiling ropes have been a distinctive
feature of the Ramamani Iyengar Memorial
Institute in Pune since its inception in the
1970’s. Ropes work typifies the brilliance
and innovation of BKS Iyengar in helping his
students to find ways to approach even the
most challenging yoga asanas with intelligence.
BKS Iyengar recognized that many aspiring
practitioners have restriction in the body
that makes the classical asanas difficult to
access. For the practitioner to be able to
achieve evenness of mind and serenity of
consciousness—the ultimate aim of yoga—the
state of prayatna śaithilya (effortless effort)
needs to be achievable.
By using the ropes, the practitioner changes
her relationship to gravity and can use her
own body weight as traction on the spine.
Working with motion helps to break through
stiffness and create freedom in the joints so
that movements become possible that were
not possible before. When one is hanging on
the ropes, the degree of muscular effort is
substantially reduced, making it possible to
stay in the asana for a longer period of time.
The breath circulates with more freedom,
which benefits the physiological body. This
freedom moves beyond the physical and
leads to freedom in the mind, which becomes
expansive, calm, stable.
I know how ropes can transform a backbend
practice in particular. At the Backbend Intensive
in Pune, India in 1991, Guruji had us use ropes
to do backbends we could not do from the floor.
2 3
FOREWORD BY PATRICIA WALDEN
Even the stiffest bodies could use ropes as a means
to go deeper into a pose and prepare for the next
stage. Prashant Iyengar has referred to backbends in
the ropes as the “ethereal backbends." As though the
body were suspended among the stars, these poses
bring about an elemental transformation: we are no
longer bound by the earth and experience a feeling
of inner space and freedom in our embodiment. As
a result, our consciousness transforms.
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.
It is a joy to see how this book
has come together: the poses,
the instructions, the history,
how so many students and
teachers have been included
in the photos. 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, 2019
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
1. Ropes Warm Up ......................................... 14
Introduction ...............................................................................4 2. Titanic ............................................................ 18
3. Plank ............................................................... 22
List of Asanas by Family ........................................................5
The History of Yoga with Ropes ..........................................6
Tying the Ropes ........................................................................8 B STANDING POSES 28
Asanas 1. Gomukhasana Arms ................................. 30
A. Warming Up ...............................................................12 2. Vrksasana ..................................................... 34
B. Standing Poses...........................................................28 3. Utthita Trikonasana .................................. 40
4. Virabhadrasana II....................................... 46
C. Backbends ................................................................ 120
5. Utthita Parsvakonasana .......................... 50
D. Seated Poses, Forward Bends, & Twists ........... 148
6. Virabhadrasana I ........................................ 54
E. Inversions ................................................................. 196 7. Ardha Chandrasana .................................. 56
F. Cycles ........................................................................ 214 8. Adho Mukha Svanasana
into Uttanasana .......................................... 60 E INVERSIONS
Further Resources ............................................................... 236 9. Parsvottanasana......................................... 74
Appendices 10. Prasarita Padottanasana ......................... 80
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
List of Asanas Centered on One Rope or Box ....... 239
14. Virabhadrasana III ..................................... 96
List of Asanas with Long Side of Mat to Wall ....... 239 15. Parivrtta Ardha Chandrasana ..............100
List of Seated Asanas ................................................. 240 16. Utthita Hasta Padangusthasana.........102
List of Forward Bends.................................................. 240 17. Parsva Hasta Padangusthasana..........108
List of Twists (Closed, Open, Seated) .................... 240 18. Parivrtta Hasta Padangusthasana .....114
List of Asanas Using Chair ........................................ 240 19. Utkatasana .................................................118
& TWISTS 148
1. Dandasana .................................................150
2. Adho Mukha Virasana............................156
3. Baddha Konasana ....................................162
4. Upavistha Konasana ...............................166
5. Supta Padangusthasana ........................170
6. Paripurna Navasana ................................172
7. Janu Sirsasana ..........................................174
8. Paschimottanasana .................................176
9. Marichyasana I .........................................182
10. Bharadvajasana ........................................184
11. Marichyasana III.......................................186
12. Malasana ....................................................190
196
1. Rope Sirsasana .........................................198
2. Sarvangasana............................................206
214
1. Sunnyside Down Sling Cycle ................216
2. Sunnyside Up Sling Cycle......................220
3. Eight-in-One ..............................................224
4. Advanced Lollipop
Rope Sirsasana Cycle .............................228
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
Pamela Val Donna
This book grew out of repeated requests for a
comprehensive guide to using the Iyengar wall
ropes. In Boston, where we teach and practice,
we are fortunate to have studios with ropes
installed and students and teachers with great
enthusiasm for using them to deepen their
practice and expand their teaching.
This group, the Boston Yoga Ropes Collective,
was formed specifically to create this book
and accompanying resources. We have been
learning and practicing together for years, and
have complimentary skills that made the work
together an absurd amount of fun as well as a
great learning experience. Once we agreed that
we were going to take this project on, we sought
Patricia Walden’s blessing and guidance. Then
we decided that we wanted to involve as many
ropes students and teachers as possible, as
models and to trial the material we produced.
Finally, we made sure we used several different
studios for our shoots. We want you to see lots
of bodies of all sizes and ages using lots of ropes
set ups, to inspire you to come as you are to this
transformative practice.
We know that there are many slight differences
in the ways the ropes are attached to walls, in
the lengths of the ropes, and in the setups of
the places where you practice. We encourage
4 5
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
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
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
variations new nicknames that make sense to walls and attachments. We included them in the poses in habitual in your practice.
us, like Cowboy and Lollipop, while most have know you’ll need to adapt your this book. We use the high and
their familiar Sanskrit names, like Utthita Hasta Centering on a set of ropes
ropes to your setup and your low points shown in (1).
Padangusthasana. means being in between the left
body. Often ropes are different You may notice that sometimes
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
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
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
poses from later syllabi, but the bulk of the book You may have attachment points begin whichever way suits you, low rope. (2)
should give you a solid grasp of ways to use the
wall ropes in these foundational poses. We have
also put groups of poses together in order, like
rope vinyasas, which we refer to in this book as
cycles. Have a look at our website, www.ropes.
yoga, for practice sequences for specific needs.
One characteristic we all share is our great love
for practicing on the wall ropes. Most of us are
Iyengar students and teachers, and we owe a huge
debt of gratitude to the Iyengar family and our
individual teachers who shared their knowledge
with us. Some of the people you’ll see in these
3 4
pages practice other styles of yoga as well as the
Iyengar wall ropes, and they appreciate the way our
precision and creativity nourish their practices. We Doubling over a Rope Overhand Knot
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,
for you and your practice. the box and pull it through so hook. If you use a carabiner done to shorten the rope.
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
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)
TYING THE ROPES

warming up
“ Of the two aspects of
asana, exertion of our
body and penetration
of our mind, the latter
is eventually more
important. Penetration
of the mind is our goal,
but in the beginning to
set things in motion,
there is no substitute
for sweat.”
BKS Iyengar
Light on Life
12
INTRODUCTION TO WARMING UP
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
• Plank Pikes.......................................................... 26
Most of us have a way of beginning a practice that
prepares us for the work ahead. Sometimes this includes
the ritual of setting up the space, or chanting an invocation,
before beginning physical work. In a ropes practice, it’s also
a good idea to ease the body into and focus the mind on
the work by beginning with warming up.
The poses in this section can be done in the same manner
and order at the start of every practice, or you can mix
them around. Both approaches are useful—do what
best serves your practice to follow. If you spend 10 to 15
minutes in this way preparing for the more specific work to
come, it will come more easily. If time is limited, the poses
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
traditional practice that moves off the ropes and away from
the wall. However you use these poses, begin slowly and
keep your attention focused as you transition from your
everyday life into your yogasana practice.
Note: Please make sure that you are familiar with the
introductory sections that explain terms and ropes
ties, pages 8–11.
13
DETAILED LIST OF WARMING UP

standing poses
“When most people
stretch, they simply
stretch to the point
that they are trying to
reach, but they forget
to extend and expand
from where they are.
When you extend and
expand, you are not only
stretching to, you are
also stretching from.”
BKS Iyengar
Light on Life
28
INTRODUCTION TO STANDING POSES
B. STANDING POSES
When we begin our journey as Iyengar yoga students, we
begin with standing poses. We have to develop a sense
of where we are when we begin. How does this body
function? How do the different parts work together? How
does one action affect a different part? This family of
poses builds strength and stamina as it also builds this
awareness of the body and how it functions in parts and as
a whole.
We never finish this journey with standing poses.
Revisiting them in each practice is like visiting old friends
in a new country. Using the ropes in the different ways
shown in this section may help you discover new territory.
They also help you adapt the practice when circumstances
change, so you can practice through injury and physical
and mental instability with the support of the ropes wall.
These are good friends indeed.
Note: Please make sure that you are familiar with the
introductory sections that explain terms and ropes
ties, pages 8–11.
1. Gomukhasana Arms
• Top and Low Ropes ........................................ 30
• Top Rope............................................................ 32
2. Vrksasana
• Magic Tree Pose ............................................. 34
• Low Rope around Hips .................................. 36
• Low Rope on One Leg .................................... 38
3. Utthita Trikonasana
• Holding Low Rope .......................................... 40
• Back Leg in Low Rope .................................... 42
• Back to Wall ..................................................... 44
4. Virabhadrasana II
• Holding Low Rope .......................................... 46
• Back Leg in Low Long Rope ......................... 48
5. Utthita Parsvakonasana
• Foot to Chair..................................................... 50
• Foot to Wall ...................................................... 52
6. Virabhadrasana I
• Top Rope in Each Hand ................................. 54
7. Ardha Chandrasana
• Elevated Foot to Wall .................................... 56
• Back to Wall ..................................................... 58
8. Adho Mukha Svanasana into Uttanasana
• One Low Rope.................................................. 60
• Crossed Low Ropes ........................................ 62
• Long Loop .......................................................... 66
• Cowboy Long Loop ......................................... 68
• Sling and Chair ................................................ 70
• Cat's Cradle ...................................................... 72
9. Parsvottanasana
• Reaching for Chair.......................................... 74
• Crossed Ropes................................................. 76
• Holding Low Ropes ........................................ 78
10. Prasarita Padottanasana
• Low Rope around Hips ................................. 80
• Crossed Ropes ................................................ 82
11. Parighasana
• Foot to Wall ..................................................... 84
12. Parivrtta Trikonasana
• Low Long Rope on Back Leg ....................... 86
• Low Long Rope on Front Leg ...................... 87
• Low Rope across Hips .................................. 88
13. Parivrtta Parsvakonasana
• Low Long Rope on Back Leg ....................... 90
• Low Long Rope on Front Leg ...................... 92
• Low Long Rope across Hips........................ 94
14. Virabhadrasana III
• From Flying Plank........................................... 96
• Hands to the Wall.......................................... 98
15. Parivrtta Ardha Chandrasana
• From Virabhadrasana III ............................ 100
16. Utthita Hasta Padangusthasana
• Wall and Top Ropes ................................... 102
• Pulley with Foot at Wall ............................. 104
• Pulley with Back to Wall ............................ 106
17. Parsva Hasta Padangusthasana
• Wall and Top Rope ..................................... 108
• Pulley with Foot at Wall ............................. 110
• Pulley with Back to Wall ............................ 112
18. Parivrtta Hasta Padangusthasana
• Top and Bottom Rope ................................ 114
• Pulley with Foot at Wall ............................. 116
19. Utkatasana
• Facing the Wall ............................................ 118
• Back to the Wall ........................................... 118
29
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

B11.1
Method
• Center your mat on the set of
ropes. Place a folded blanket
about 3 feet from the wall. Sit
on the heels on the blanket
with the knees at the front
edge in line with the mat, right
side facing the wall. Take the
hands to the hips. (B11.1)
• Press the shins down firmly
into the blanket and lift the
hips, bringing them directly
over the knees. The thigh
bones should be perpendicular
to the floor. (B11.2)
• Lift the right leg and place
the inside edge of the foot in
line with the edge of the mat. • Lengthen the right side ribs as
Have the knee at a right angle.
Encourage the right inner thigh
and groins to lengthen. Move
the right buttock forward
as you press the left thigh
B11.2
back. The left thigh remains
perpendicular. (B11.3)
• Extend the right leg and bring
the ball of the foot on the wall,
heel pressing into the ground.
Keep the inner edge of the
right foot in line with the left
knee, at the front edge of the
mat. Firm the right knee. Take
the right hip down to make the
two sides of the pelvis level as
you move the left hip towards
the wall. Extend the arms out
to the sides. Turn the palms up.
Lift the sternum and lengthen
the spine. (B11.4)
you reach to the wall. Hold the
top rope with the right hand
and pull to help lengthen both
sides of the torso. (B11.5)
B11.3
• Reach the left arm over the
head and towards the wall. Use
the right hand to give the top
rope to the left hand. (B11.6)
• Hold the low rope in the right
hand. Bring the right side of
the torso as close to the right
leg as possible. Let the elbows
bend to the sides. Pull the
elbows apart and use that to
help lengthen the sides of the
torso. Turn the chest towards
the ceiling. Keep the head
back. (B11.7)
• Remain for up to a minute.
Contraindications
Some sacrum, groin,
and hip injuries may be
irritated by this pose.
Avoid if there is strain.
• 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
the left hip in. Extend the torso more.
the torso from the • If stiffness prevents
pelvis and turn while you from moving
you lengthen. much laterally,
B11.6
Coming out the ropes let you
• Press the shin, release have the feeling of
the ropes, reach the movement even
arms out and draw the if the hand does
torso upright. Bend the not reach the
knee and sit back on the outstretched leg.
heels. • The foot at the wall
• Turn around to change helps keep the hips
sides. and legs in line.
Common difficulties
If one blanket is not enough padding to allow the
B11.7
knee, ankle, and foot to feel comfortable, and the shin
to press down its entire length, add another blanket.
Where to go from here?
Parighasana is a great pose before or after Utthita Trikonasana and Utthita
Parsvakonasana, because they also emphasize the lateral lengthening and turn of the
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
Method
• Center your mat on one
rope. Double the top rope
you are centered on over
its attachment point. Have
the knot to the middle of
the room. (B18.8)
• Loop the short rope on to the
long rope on the end closest
to the wall. (B18.9)
• Stand a leg’s length away
from the wall. Take your
right leg up and place your
foot into the end of the
loop. Hold the other end of
the pulley with one strand
in each hand. (B18.10)
• The right leg should
begin parallel to the floor
if possible, but do not
overstretch. Press the right
foot firmly into the wall.
• Pull the pulley rope to help
lift the rib cage, move the
thoracic spine in, and lift the
116
STANDING POSES • PARIVRTTA HASTA PADANGUSTHASANA • PULLEY WITH FOOT AT WALL
B18.9
armpit chest. Look directly
ahead.
• Press both feet well and
draw the right hip down to
level the pelvis.
• Take the pulley rope in the
left hand. Take the right hand
to the right hip. Turn the
torso to the right. (B18.11)
Work in the pose
• Keeping the left toes facing
the wall, press the left thigh
back to the middle of the
room as you draw the outer
right hip down. Rotate the
left inner thigh back to the
middle of the room as well.
• Extend the right arm
toward the middle of the
room. Draw the outer hips
in to the midline and lift the
front of the torso as you
twist. (B18.12 & B18.13)
B18.10
• Remain for 30 seconds to a
minute.
Coming out
• Carefully remove the lifted
foot from the pulley and
step the lifted leg down.
Change sides.
Contraindications
• If you have hip or hamstring
issues go carefully and
consider using a chair to
support the lifted leg for
greater stability and control.
• Pregnant and menstruating
women should avoid
this variation and move
instead to Parsva Hasta
Padangusthasana.
• With back, sacrum, or
sacroiliac issues, avoid this
variation. Try the other
variation, which is more stable.
B18.11 B18.12 B18.13
Common
difficulties
Benefits • If the lifted leg cannot
reach parallel to the floor, B18.14
• This method links take a chair to rest the
the work in the foot on. Use the seat, the
lifted leg to the
back loop, or blocks on the
arm. It prepares
seat to make the chair the
the arms for their correct height so you can
work in the classic stretch the leg straight but
pose. not overdo. (B18.14)
• Notice how • If the rope is painful on
challenging it is to the lifted foot, try padding
keep the standing with a mat piece.
leg straight and • If the pulley is too short,
the thigh moving use 2 long ropes to create
back as you the pulley. (B18.15) B18.15
balance and twist.
Where to go from here?
Revolving while stretching the legs can begin here and then move onto Parivrtta
Trikonasana, Parivrtta Parsvakonasana, and Parivrtta Ardha Chandrasana. To prepare for
this pose, you could begin with Supta Padangusthasana with the leg crossing over the
body. Try the Eight-in-One cycle to put this pose together with others in a series.
117
STANDING POSES • PARIVRTTA HASTA PADANGUSTHASANA • PULLEY WITH FOOT AT WALL

backbends
“Looking forward is easier.
Looking backward is difficult….
To get the sense of direction,
to get the freedom of the
mind, to get the courage to
do backbending action or
backward extension action,
the ropes are very helpful. So
we have to train [ourselves]
gradually to get up the
courage, to get the freedom of
the body. ...Yoga Kurunta helps
us in that way, to understand
new horizons, which open for
the body as well as the mind.”
Dr. Geeta S. Iyengar
120
INTRODUCTION TO BACKBENDS
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
• Partner............................................................... 138
• Partner and Chair........................................... 140
6. Dwi Pada Viparita Dandasana
• On Chair, Low Ropes ..................................... 142
• On Chair, Long Low Rope ............................ 144
Which family of poses brings joy and awakening, • From Lollipop Rope Sirsasana.................... 146
cultivates enthusiasm and zestfulness? Backbends!
Practiced well, backbends are delightful. A whole
practice of backbends should begin with a good warm
up, because most of the major muscles of the body need
to be supple to allow the back to arch well. It should
finish with calming, cooling poses to allow any rajasic
over-excitement to smooth out into a general feeling of
energized well-being.
Many of us have encountered back pain at times during
our practice of backbends. Learning to use the ropes to
focus and improve your alignment will help to remove pain
through correct practice. As you work, you will strengthen
the muscles and deepen your kinetic memory so that
when you practice without the ropes, your backbends will
have more ease, less congestion and discomfort, and more
calm awareness. More joy!
Note: Please make sure that you are familiar with the
introductory sections that explain terms and ropes
ties, pages 8–11.
121
DETAILED LIST OF BACKBENDS
 C4 Ustrasana
In Sling, Facing Up
C4.8
Method
• Center on the set of ropes.
Make a simple sling (see
pages 10–11). Place a mat
folded in four across the
sling, and a blanket on top
of the mat. (C4.8)
• Stand facing the wall with
the sling behind you. Settle
the sling into the middle
buttocks. (C4.9)
• Lean back with the
shoulders and torso,
keeping the rope taut. Take
the hands up the ropes
as you push away from
the wall. Bring the knees
onto the wall, at or slightly
below hip level. (C4.10)
• Slide the hands down the
ropes to the hips and pull
against the ropes to coil
the chest. The shins and
132
BACKBENDS • USTRASANA • IN SLING, FACING UP
C4.9 C4.10
tops of feet press into the
wall. The rope sling should
move the buttock flesh in
the direction of the knees,
helping to keep the lower
back long. (C4.11)
Work in the pose
• Release the head back
when the thoracic spine
is moved in fully. Feel the
cervical spine willing to
move easily before the
head comes back.
• If you feel balanced, let go
of the ropes and hold the
blanket by the buttocks
instead. Pull the blanket
wide, and towards the wall,
helping to coil the chest
more. (C4.12 & C4.13)
• Make the sternum parallel
to the wall if possible.
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
deepen the pose.
C4.12
• Despite flying above the
ground, this is also a very
stable pose. You may find
• If you are comfortable, try you can open the chest more
letting go with both hands than usual.
simultaneously and reach
for the heels. (C4.14)
Coming out
• Hold the ropes and pull the
chest up. Step back down
to the floor.
• Rest the head on the wall
for a few breaths.
C4.13 C4.14
Contraindications
• Pregnant or
menstruating women
should avoid this pose.
• If the pose irritates the
Where to go from here?
low back, avoid this
Ustrasana is a wonderful mid-point pose in a backbend practice. It makes a bridge
pose.
between prone backbends and Urdhva Dhanurasana. It is also a useful pose to feel
the way the upper chest and back move for Virabhadrasana I and standing twists
such as Parivrtta Trikonasana and Parivrtta Parsvakonasana.
133
BACKBENDS • USTRASANA • IN SLING, FACING UP

seated poses, forward
bends, & twists
“Horizontal expansion
and vertical extension
should synchronize so
that you are extending in
all directions. Freedom in
a posture is when every
joint is active. Let us be
full in whatever posture it
is we are doing just as we
should be full in whatever
we do in our lives.”
BKS Iyengar
Light on Life
148
INTRODUCTION TO SEATED POSES, FORWARD BENDS, & TWISTS
D. SEATED POSES, FORWARD BENDS, & TWISTS
This section may feel like a mixed bag of poses, but they
all work to create more space and movement in the torso.
You may practice any group from this section and feel that
you have created expansion and extension, resulting in
greater spaciousness. Over time, twists and forward folds
may deepen and seated poses may come with greater
ease. The poses in this section offer you the opportunity to
open up and bring in more light and air.
Ropes can help you move more in the most challenging of
these poses. They can help steady and level you, creating
resistance in the poses where movement may come
too easily and supplying firmness where it is needed.
Sometimes you need both encouragement towards
greater movement and restraint from too much mobility
in different parts of the body in a pose. Let the ropes be
helpful guides and reminders as you explore.
Note: Please make sure that you are familiar with the
introductory sections that explain terms and ropes
ties, pages 8–11.
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
5. Supta Padangusthasana
• Long Rope Pulley ............................................170
6. Paripurna Navasana
• On Floor, Facing Wall.................................... 172
• Flying Navasana ............................................. 173
7. Janu Sirsasana
• On Floor, Facing Wall.................................... 174
8. Paschimottanasana
• On Floor, Facing Wall.................................... 176
• From Sling, Facing Wall ................................ 178
• From Flying Plank ........................................... 180
9. Marichyasana I
• Seated................................................................ 182
10. Bharadvajasana
• On Chair, Rope around Sacrum ................. 184
• On Chair, Rope around
Bottom of Scapulas ....................................... 184
11. Marichyasana III
• Seated................................................................ 186
• Standing ............................................................ 188
12. Malasana
• Facing the Wall ............................................... 190
• Back to the Wall ............................................. 192
• Long Low Rope ................................................ 194
149
DETAILED LIST OF SEATED POSES, FORWARD BENDS, & TWISTS

inversions
“The Light that yoga
sheds on Life is
something special. It
is transformative. It
does not just change
the way we see things;
it transforms the
person who sees. It
brings knowledge and
elevates it to wisdom.”
BKS Iyengar
Light on Life
196
INTRODUCTION TO INVERSIONS
E. INVERSIONS
1. Rope Sirsasana
• Lollipop Rope Sirsasana
— Coming In with
Baddha Konasana Legs ........................ 198
— Adding Ardha Adho
Mukha Vrksasana .................................. 200
• Sling Rope Sirsasana
— 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
Inversions on the wall ropes can be transformative. Most
students who work in a studio with wall ropes are familiar
with Rope Sirsasana, which is commonly offered as an
alternative to Salamba Sirsasana when there are injuries or
fatigue, or in preparation for pranayama. In this section we
show you the most common ways of doing Rope Sirsasana,
and a few less common variations and methods. We also
give you a number of ways to use the ropes to develop
your Sarvangasana practice.
Whenever you invert using the ropes, you need to be very
sure that you have set up the ropes and tied them correctly
and securely. You also need to apply the same restrictions
as you would in any inversion: Is your health good and
your body capable of turning upside down? Do any of the
contraindications apply to you in this moment? If you have
fear, please make sure you have the help you need to work
safely and breathe easily. If you are new to these ropes
inversions, please work with an experienced teacher until
you feel comfortable. As BKS Iyengar said, “Be cautious. Be
bold.”
Note: Please make sure that you are familiar with the
introductory sections that explain terms and ropes
ties, pages 8–11.
197
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
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)
• 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)
• Keep leaning the shoulders
back. Step up onto the wall and
walk the feet higher than the
hips. (E1.7)
• Take the legs into Baddha
Konasana and release the torso
down. (E1.8)
Contraindications
• Pregnant women
can try Sling Rope
Sirsasana (see page low blood pressure,
202).
• Menstruating women
should avoid all
inversions.
E1.2
E1.5 E1.6 E1.7
Benefits
• There are so many reasons to do
Sirsasana using the wall ropes.
Injuries to the neck, shoulders,
E1.3 elbows, or wrists may restrict your
ability to do classic Sirsasana, but by
using the ropes these areas are free
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.
• It can be restorative, done with the
crown of the head supported, and is
• If you have
good preparation for pranayama.
uncontrolled high or
• The Ardha Adho Mukha Vrksasana
glaucoma, retinal variation helps build confidence
issues, or any other and strength leading up to an
internal reason to independent practice of Adho
avoid inversions, do Mukha Vrksasana. E1.8
not do this pose.
E1.4

198 199
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.

200 201
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