| Membership Category: |
Yoga Lesson Planner |
| Sub Category: |
Seated & Floor |
| Types: |
Stretch, Seated & Floor, Seated, Pawanmuktasa, Object |
| Anatomy: |
Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Lower Back, Middle Back, Psoas, Upper Back |
| Chakras: |
Base, Sacral Centre, Solar Plexus Centre |
| Therapy: |
Leg Congestion, Poor Posture, Varicose Veins |
| Drishti: |
Tip Of Nose |
| Dosha: |
Pitta, Kapha |
Sit with legs extended in front of you (Dandasana). Imagine a rope hanging in front of your face. The rope goes over a pulley and at the end of the rope there is a bucket that you are going to lift using the rope and pulley. Make a fist with each hand with the thumbs inside. Place fists on knees. Arms straight. One round: On the in-breath, raise right arm straight above head and release the fist. At the top, take hold of the ‘rope’ with right hand and on the out-breath pull down against the weight of the bucket. Repeat with left arm. Follow movement of hand with the gaze.
Stretches triceps, back, abdomen, and thighs.
Use blocks (or folded blanket) to raise hips. If the neck is resistant to tilting up and down, keep the gaze forward.
Pulling The Rope pose is part of the Pawanmuktasana Series III.
Benefits Of Practicing Pawanmuktasana Series III
- Eliminates energy blockages in the spine
- Activate lungs and heart
- Improves endocrine function
- Tones pelvic organs and muscles
- Keeps spine young (flexible)
- Remove energy blockages
- Eliminate stiffness in muscles
- Invigorates endocrine functions
Precautions
If you are pregnant (In second or third trimester), don’t practice this series.
Asanas In This Series:
- Rajju Karshanasana (Pulling The Rope Pose)
- Gatyatmak Meru Vakrasana (Dynamic Spinal Twist Pose)
- Chakki Chalanasana (Churning the Mill Pose)
- Nauka Snachalana Asana (Rowing the Boat Pose)
- Kashtha Takshanasana (Chopping Wood Pose)
- Namaskara Asana (Salutation Pose)
- Vayu Nishkasana (Wind Release Pose)
- Kawa Chalanasana (Crow Walking Pose)
- Udara Akarshanasana (Abdominal Stretch Pose)
