7 iyengar yoga poses with strings not everyone knows

The iyengar yoga poses with strings have always been one of the hallmarks of this school of yoga. The exercises below and their amazing benefits may surprise you!

The iyengar yoga poses with strings were invented and taught by BKS Iyengar himself, the founder of the school, aimed at assisting people whose bodies are not flexible enough to perform some movements, as well as helping Those who have mastered can stretch more and more deeply.

Iyengar yoga pose pull string

This iyengar yoga pose with ropes will help strengthen the arms, hands, and back muscles, while lengthening breathing and increasing shoulder flexibility.

Rope pulling exercise


  • Sit on the floor, straighten your legs, keep your back straight, and place your hands on your thighs, focusing on your palms and hand muscles.
  • When inhaling, raise your left hand up and grab the rope hanging on the wall, and adjust your breathing to match the movement.
  • As you exhale, squeeze your hand muscles and keep your arms straight, and at the same time lower your hands back to your knees, then release.
  • Perform 5 times on each hand for best results.

Upper abs pulling pose

This pose strengthens the abs, back, thighs, and arms. This is also considered an iyengar yoga pose with effective lower body training.

Pulling the upper abs


  • Lie on your back, put your feet on the rope already hanging on the wall and straighten your legs, hands relaxed, one hand holding one end of the rope.
  • Next, raise your leg at an angle of 60° from the ground, while holding the strong zipper in your hand to raise your leg another distance.
  • When the leg can’t lift any higher, slowly lower it until it touches the ground.
  • Do the pose for 20 to 25 reps and keep each beat equal.

Pose pulling the lower abs

This pose strengthens the lower abs, improves blood circulation, relieves leg pain, and aids digestion.

Pulling the lower abs


  • The preparation steps are the same as pulling the upper abs, but with a slight adjustment, bend the knees and use the rope to support them to create stability.
  • Pull your knees very close to your chest, as close as possible because that’s how you can work the lower abs. Then return to the original position.
  • Perform the pose within a minute, keep the breathing steady and distribute the time to bend and stretch the abdominal muscles appropriately.
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Scissors pose with rope

Doing the scissors pose with the rope for 4 to 5 minutes will have the same effect as walking for 45 minutes. This posture helps to regulate breathing, increase lung capacity, increase oxygen intake into the body and distribute vitamins and minerals in the body more evenly and balance.

Scissors Pose with rope


  • Lie on your back with your arms and legs straight after hooking your legs to the rope.
  • Lift your right leg up as far as you can hold it for a moment, then lower it down. Do the same with the right leg.
  • Alternate both legs for 4 to 5 minutes.

Cycling pose with rope

This rope yoga iyengar pose not only tones muscles, enhances blood circulation to the limbs and organs, but also improves memory and concentration.

Cycling pose with rope


  • Lie on your back and stretch your legs, arms out to the sides.
  • Hook your leg to the rope and lift it up, then do an aerial bike ride. The key to this exercise is that your upper body is relaxed but must be fixed, not moving throughout the movement.
  • Do the pose for about 5 minutes.

Side kicking pose

With the ability to increase and decrease the intensity with the third rope, this can be considered an extremely effective hip exercise and suitable for many people. If you are new to yoga, you may not need the third yarn.

However, once you have mastered the movement, it is absolutely necessary to increase the pressure on the hips and thighs to make the exercise more effective.

Side kick pose


  • Lie on your side, one elbow on the floor and using that palm to stabilize your head, the other hand on the ground and directly in front of your chest.
  • Hook both legs to the rope and lift the upper leg, holding for a few seconds.
  • During the hold, you can grab and pull the third rope to increase and decrease the pressure on the lifting leg.
  • Continue doing this movement for about 2 minutes, then switch sides.

Iyengar yoga pose with rope enhances memory

This pose reduces problems such as forgetfulness, poor memory, bad short-term memory and lack of concentration.

Iyengar yoga pose with rope enhances memory


  • Lie on your back, legs straight, arms by your sides, then bend your knees and hook them to the rope.
  • Grab the other end of the rope with one hand and pull your leg straight up at a 90° angle.
  • When pulling, you should let your legs stretch but feel comfortable, do not force, restrict and hold the position for about a minute.
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During the week, practitioners should spend 2-3 sessions to practice iyengar yoga poses with strings to make the most of the benefits they bring. Strings can be a tool to help reduce difficulty in the first few workouts. Once you get used to it, you can do it wired or wireless depending on your preference.

Reference source

7 rope yoga asanas you should try https://www.stylecraze.com/articles/rope-yoga-asanas-you-should-try/ Accessed date: June 22, 2020

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