Rajju Karshanasana is an Indian translation for Rope Pulling. You can learn this asana as below:

Routine:

• Get in the primary position - Sit on yoga mat or floor and keep your legs stretched together.
• Maintain your toes ceiling ward and the heel on the floor.
• Place both hands on the floor alongside the waist.
• Keep your spinal chord and the neck straight.
• Breathe easy and keep your eyes closed.
• Remain conscious towards your body balance.

• Now contemplate about pulling a hanging rope with alternate hands.

• Open your eyes with ease.
• Clench the fingers to form a fist.

• Inhale and reach up with the right hand as if to grasp the rope at a higher end.

• Do not allow the elbows to bend.
• Look upwards.
• Exhale deep and act as if pulling the rope downwards.
• Follow the downward movement with the eyes.
• Repeat this with the left hand and complete the cycle.
• Practice this with both the hands ten times.

Breathing Pattern:

• Inhale when you raise the arm.
• Exhale when you lower the arm.

Consciousness:

• On the breath and the movement of hands upward and downward.

• On the shoulder muscles and the back.

Benefits:

• Works up the arms muscles taut and strong.

• Firms up the breast among women and develops chest muscles for men.

• Loosens the shoulder joints and stretches the upper back muscles.

• Also beneficial for long hour computer operator.