12 BEST WALL ROPE YOGA POSES AND THEIR BENEFITS 

WALL ROPE YOGA

We all know what yoga is. But what is wall rope yoga? To simply put, yoga that is performed using a rope hanging on a wall is called wall rope yoga. 

In this article, we take you through a basic understanding of wall rope yoga, types of rope wall set-up, benefits of wall rope yoga, and different poses that can be performed using rope. 

• What is Wall Rope Yoga? 
• Different types of Rope wall setup 
• Wall Rope Yoga Installation Steps 
• Benefits of wall rope yoga 
• Different Wall rope yoga poses to try 

WHAT IS WALL ROPE YOGA? 

Wall Rope Yoga also known as Yoga Kurunta or korunta is a type of yoga practice where a wall and a rope are used as props to support people who are new to yoga and who find it difficult to try different poses. This helps them achieve better alignment, improve stretches, and increase flexibility. The wall acts as a support to help ease the postures, while the rope assists in holding poses for extended periods of time.  

DIFFERENT TYPES OF ROPE WALL SETUP 

There are three primary types of Rope Wall that are being followed commonly. They are as follows: 

• Permanent Wall Configuration 
• Portable Wall Configuration 
• Temporary Wall Configuration 

Permanent Wall Configuration: 

A permanent wall configuration is a type of rope wall setup where the ropes are installed to the wall permanently and is readily available to practice yoga anytime. 

Temporary Wall Configuration: 

In this type of configuration, the ropes are secured to a temporary wall like strong doors which can be fixed and removed as needed. 

WALL ROPE YOGA INSTALLATION STEPS: 

• Choose the location  
• Determine the height 
• Install the wall plates 
• Pick the right rope 
• Attach the ropes 
• Test the configuration 

Choose the location: 

The first step is to choose the right location/wall to install the rope. It is the most crucial step as the wall will provide the necessary support to the users of the rope and it should be able to hold a person’s weight. It could be a permanent or a portable or temporary wall depending on the user’s preference.  

Determine the height: 

The height of the rope wall shall be decided according to the height of the people who are going to use it.  

Install the wall plates: 

The wall plates hold the hooks or brackets from which the ropes are suspended. The next step is to install these wall plates depending on the determined height. You can get your hooks here. 

Pick the right rope: 

The rope should be strong enough to hold the user’s weight. Hence it is important to choose the right props to perform. Yogikuti provides a wide range of quality accessories, and a wall rope is one among them which could be used in your yoga journey. 

Attach the ropes: 

Attach the ropes to the installed wall plates and tie them to the wall securely. Ensure that the ropes are evenly spaced out and at the same height. 

Test the configuration: 

Before using the setup to start practicing, it is necessary to make sure it is safe and secure. Pull the ropes to check if they are securely anchored to the wall and can support your weight. 

BENEFITS OF WALL ROPE YOGA: 

Better Alignment: A wall rope yoga helps in achieving better alignment in Yoga poses by providing support to the body and allowing a various range of motion, enabling safe access. 

Enhanced flexibility: It is possible to be more flexible with wall rope yoga than usual making it easier to deepen the poses. 

Improved Relaxation: While yoga itself is a relaxing practice, having a rope to support helps to attain restorative poses and relax more. 

Increased strength: Muscle strength can be built by doing yoga poses for an extended period with the aid of a rope. 

Stress Relief in Spine: Wall rope yoga is also beneficial for people with back pain as it helps to relieve stress in the spine. 

Improved Balance: People who are new to yoga may find it difficult to maintain their balance while performing certain postures, a rope can help them improve it. 

Mindful of the present: With the rope as a support, it is easy to focus on what is happening within us without worrying about making mistakes and observing every movement. 

DIFFERENT WALL ROPE YOGA POSES TO TRY: 

The following are a few wall rope poses to try with Yogikuti rope and straps. Our accessories aid you in your journey to improve strength, balance, and flexibility. 

1. Extended hand-to-big toe (Utthita Hasta Padangusthasana) 

2. Side reclining rope leg lift (Ananthasana) 

3. Raised leg (uttanpadasana) 

4. Rope Headstand (srisasana) 

5. Upward dog (Urdhva Mukha Svanasana) 

6. Downward dog (Adho Mukha Svanasana) 

7. Wheel pose (Urdhva Dhanurasana) 

8. Extended side angle (Utthita Parsvakonasana) 

9. Inverted child (Balasana) 

10. Revolved half-moon (Parivrtta Ardha Chandrasana) 

11. Cobra pose (Bhujangasana) 

12. Twist triangle (Parivrtta Trikonasana) 

Note: While practicing yoga poses can be helpful to improve flexibility and strength, it is important to do them with caution and care and with the guidance of a yoga instructor especially if you have any injuries or limitations. 
 

Extended Hand-to-big Toe Pose: 

Extended hand-to-big toe rope wall pose, also known as Utthita Hasta Padangusthasana is performed with one lifted leg and an extended hand holding on to the lifted leg’s big toe.  

Steps to do: 

1. Stand tall with your feet together and your arms at your sides. 

2. Bring your right foot up by lifting it off the ground. 

3. Now hold the right toe with the help of your right hand. 

4. Next step is to straighten your right leg, a strap can be used in case of any difficulty. 

5. Hold your left arm forward and raise it up towards the sky while extending the leg. 

6. Stay in this pose for some time and then repeat it on the other side. 

Benefits: 

The extended hand-to-big-toe pose helps in strengthening the leg muscles including thighs, knees, and ankles. It helps in stretching the backside of the leg and improves balance, concentration, and focus. 

Side Reclining Rope Leg Lift Pose: 

Side reclining rope leg lift also known as Ananthasana and sleeping vishu pose is basically done by lying on one side on the floor, with the head raised and leg suspended with the help of one end of a rope.  

Steps to do: 

1. Lie on your side with the head towards the wall and legs away from the wall 

2. Extend your left arm out and place the head on the extended hand. 

3. Put your right palm on the floor in front of your chest. 

4. Hold a rope with both hands and loop it around the bottom of your top foot. 

5. Pull the other end of the rope holding the top leg and lift it up as high as you can. 

6. Continue it for a couple of minutes and repeat the same on the other side. 

Benefits: 

The side reclining rope leg lift pose helps with hip muscles and tightening the gut muscles. It helps in stretching and strengthening muscles in the hips, pelvic floor region, biceps, and triceps. 

Raised Leg Pose: 

A raised leg wall pose called uttanpadasana , is a restorative pose used to relax the mind and release stress. This pose is performed by lying flat on the floor with raised legs against the wall.  

Steps to do: 

1. Lie on your back hips touching the wall 

2. Loop the rope in the bottom of your feet and hold the other end with your hands 

3. Raise your leg up the wall perpendicular to the floor and move your hips as close as to the wall 

4. Pull the rope till your legs are straight towards the ceiling. 

5. Close your eyes and hold the pose for several breaths. 

Benefits: 

The raised leg wall pose helps in strengthening abdominal muscles thereby lowering the back pain. It also helps in blood circulation and to relieve tension in the leg muscles including calves, quadriceps, and calves. 

Rope Headstand pose: 

The rope headstand pose also known as srisasana is an inversion pose done by placing the crown of the head on the mat and the legs extended up against the wall. This pose should be performed with caution hence the guidance of a yoga instructor is advisable for beginners. 

Steps to do: 

1. Stand facing the wall with the rope behind.  

2. Get into the loop of the rope with your forearms 

3. Start walking up the wall until your hips are directly over your shoulders. 

4. Place your head on the floor while supporting the lower back with the rope. 

5. Extend both legs upward by slowly lifting them one by one toward the ceiling. 

6. Hold the pose for several breaths. 

7. Come out of the pose by turning your knees sideways and lowering your legs back down slowly to the ground, one at a time. 

Benefits: 

This pose has various benefits such as relieving headaches and managing asthma as the blood runs towards the heart and brain in the inverted position. It also helps in strengthening arms, shoulders, and core muscles. 

Upward Dog Pose: 

The upward dog pose also known as Urdhva Mukha Svanasana is a part of Surya namaskar sequence. This pose is performed by lying belly down and lifting the face upward and shoulders behind the back.  

Steps to do: 

1. Lie on your stomach with toes pointing away from the body towards the wall 

2. Place the middle of the rope on the top of your feet and hold the ends in your hands 

3. Lift your chest off the ground keeping your arms straight and elbows close to your sides till your shoulders are parallel to your wrists 

4. Lift your legs off the ground while pressing your hip and thighs to the ground 

5. Hold the pose for several breaths. 

Benefits: 

The upward dog pose helps to strengthen the arms, shoulders, and core while improving the flexibility in the chest and spine. It stretches wrists while strengthening and toning them. 

Downward Dog Pose: 

Downward dog pose also known as Adho Mukha Svanasana is an inversion asana and is also a part of the Surya namaskar sequence. This pose is performed by lowering the head to the floor while holding the weight of the body in the wrists and arms. 

Steps to do it: 

1. Stand at an arm’s length away from the wall by facing towards it. 

2. With the palms facing each other, reach up and hold on to the ropes 

3. Walk your feet back and form an inverted “V” shape with your body 

4. Your heels should be on or close to the floor. 

5. Keep your head in line with your arms and sight towards your belly. 

6. Hold the pose for 5-10 breaths, then slowly release by walking your feet toward the wall and gently lowering yourself down. 

7. Repeat the pose as desired, focusing on deepening the stretch and maintaining proper alignment. 

Benefits: 

The upward dog pose helps to strengthen the arms, shoulders, and upper back while elongating the spine. It also stretches hands, wrists, and arms while opening the back of the legs. 

Wheel Pose: 

A wheel pose also known as Urdhva Dhanurasana is a deep back bending pose.  

Steps to do: 

1. Start by lying flat on your back with your knees bent and feet.  

2. Place your hands next to your ears with fingers pointing towards your shoulders, elbows pointing up. 

3. Press your hands and feet firmly into the ground and lift your hips up towards the ceiling. 

4. Straighten your arms, lift your head and shoulders off the ground, coming into a full backbend. Keep your legs active, pressing your thighs towards each other. 

5. Hold the pose for several breaths, then release and gently come back down to the ground. 

Benefits: 
 
The wheel pose helps to flex the spinal cord, shoulders, and hip while strengthening the glutes and thighs. It opens the chest and lungs helping to breathe better. 

Extended Side Angle Pose: 

Extended Side Angle pose also known as Utthita Parsvakonasana is performed by spreading the legs as wide as apart and stretching the arms out to the sides while bending one knee to a right angle and placing the hand on that side behind the foot. 

Steps to do: 

1. Stand with your right leg against the wall.  

2. Step right leg into a loop of two yoga ropes. Walk left until the loop is around your right hip. 

3.  Open arms to sides at shoulder level. Turn your left foot 90 degrees and bend your left knee. 

4.  Bend the left side of the trunk over your left leg and lower left palm to the floor  

5. Extend right arm overhead passing through the right ear. 

6. Hold the pose for several breaths, then release and gently come back up to standing 

Benefits: 

Extended side angle pose helps with the flexibility of the hip and shoulders, along with strengthening the leg and its core. It also stretches the neck, back, and pelvic region. 

Inverted Child Pose: 

Inverted Child, a variation of the traditional Child’s Pose also known as Balasana, is a pose that is done by inverting the body and giving a gentle stretch to the spine.  

Steps to do: 

1. Stand by facing toward the wall  

2. Loop the rope around your waist while holding the rope in your hands and bend forward 

3. Slide your feet up the wall by slowly lifting your leg until they are touching the wall 

4. Push your bottom on your heels and lower your head on the floor 

5. Leave your hold on the rope and place them on the floor 

6. Hold the pose for several breaths, then slowly lift your hands up to the rope and put your feet back up to the floor. 

Benefits: 

The inverted child pose helps in relieving stress in the spine and in stretching hips, shoulders, and thighs. It also circulates blood from the pelvic region to the heart. 

Revolved Half-moon Pose: 

Revolved Half Moon pose also known as Parivrtta Ardha Chandrasana is a standing yoga pose with a forward bend and twisting the torso and involving strong balance. 

Steps to do: 

1. Stand with your feet apart facing towards the wall and place your right leg outward, toe touching the wall  

2. Place your right palm on the wall parallel to your chest by extending your arm to your shoulder height  

3. Place your left foot perpendicular to the right foot 

4. Pull your body towards the left foot by holding the rope with your left hand 

5. Place your left hand on the floor by lowering your torso over the left leg bending at your waist 

6. Lift your right leg up from the floor and place the sole of your foot on the wall 

7. Lift your right arm towards the ceiling while turning your torso 

8. Hold the pose for several breaths, then release and gently come back down to the ground 

9. Repeat the pose on the other side with your other leg. 

Benefits: 

The revolved half-moon pose is used to flex the spine and hips all the while strengthening the thighs, ankles, lower back, and core. It also helps to increase stamina and improves focus. 

Cobra Pose: 

Cobra Pose on the Rope Wall also known as Bhujangasana, is a part of Surya namaskar (salute to the sun) and is performed as an alternative to the upward dog pose is done by lying down on the belly and lifting the face upward.  

Steps to do: 

1. Stand by facing the rope wall, with your feet hip-distance apart and parallel to each other. 

2. Grab the rope with both hands and walk your feet forward until your body is half perpendicular to the wall. 

3. Lower down onto your stomach, bringing your chest towards the wall and keeping your hands on the rope. 

4. Place your arms on the ground, with your elbows directly under your shoulders. 

5. Press your forearms into the ground and use the support of the rope to lift your chest and head up towards the wall, coming into Cobra Pose. 

6. Hold the pose for several breaths breathing slowly, observing the stretch in your chest, shoulders, and spine. 

7. To release, slowly lower down to the ground and release the rope. 

Benefits: 
 
This pose opens the chest, shoulder blades, collar bones, and neck. It also opens the lungs, improving circulation while strengthening the back and its core. 

Twist Triangle Pose or Revolved Triangle Pose: 

A twisted Triangle or Revolved Triangle also known as Parivrtta Trikonasana is based on a triangle pose.  

Steps to do: 

1. Stand by facing the rope wall, with your feet hip-distance apart and parallel to each other. 

2. Grab the rope with your right hand and step your left foot back about 3 to 4 feet, turning your left foot out at half perpendicular to the right one. 

3. Place your left hand on your left hip while lifting your right arm up towards the ceiling, twisting your torso to the right. 

4. Walk your left hand down the rope, while also pressing your right hand into the rope, and allow your torso to twist deeper towards the right. 

5. Once you feel a comfortable stretch in your spine and hips, hold the pose for several breaths. 

6. To release, slowly turn from the twist, bring your left hand back up to your hip, and release the rope. 

7. Repeat the pose on the other side by using your other hands and legs. 

Benefits: 
 
The twisted Triangle pose helps in improving balance, flexibility in the spinal cord and hips, and strengthening of the legs and its core.