Working with Ropes
Yoki studio is a fully equipped home studio. Because of the unique nature that working with ropes has on the spine, these sessions support the work of chiropractors and osteopaths. The studio is always open as a support group for mental health and the prevention of injury.
From developing this practice over the years, I have evolved the static rope practice to also include a more free flowing practice on the wall. Students get the benefit of both: the static ‘technical alignment’ principles I have learnt through years of a practice rooted in Iyengar, as well as the more free and flowing practice.
You are also working with a wall, a great feedback tool of alignment. Alignment means to understand the sacred geometry and sense of direction in each pose. The ropes inform the body by imprinting or leaving an impression of direction.
Throughout the day, the body compresses, causing the organs and glands to become congested. In yoga we are looking to decompress the body, from which the spine and all systems benefit. Precise geometry is alignment, as without this the levers and fulcrums cannot be used effectively.
The ropes work by using gravity as a natural form of resistance, opening the body much further than it would in a regular practice. They act as an assistant giving hands on adjustments, feedback and points of reference to help the student to let go and trust, or resist against.
The Yoga Wall can allow a beginner to experience the benefits of inversions without the risk of compression or help an experienced practitioner find deeper layers in familiar poses.
The magnetic pull of gravity can also be used for traction. Working with traction helps create space in joints, re-hydrate compressed discs and release compressed nerves. The spine can be safely be mobilized in every direction – flexion, extension, rotation, side flexion.
Students can expect a deepening of Mula and uddiyana bandha.
The classes, as well as the manual, are designed with lesson plans in mind - on a 6 week rotation (as laid out below) so that the positioning and length changing of ropes is kept to a minimum to reduce both noise and faff.
Class Rotation
Pelvic sling
Pelvic sling
Pelvic sling
Anchored at the pelvis to to open and strengthen flexor and extensor chains
double ropes
Pelvic sling
Pelvic sling
Anchored at the wrist to open and strengthen lateral, flexor and extensor chains in cemetrical positions
single rope
Pelvic sling
single rope
Anchored at the wrist to work on asymmetrical poses
loop rope
2 hour rope restorative
single rope
The loop strap has two anchor points to the wall verses single ropes with one anchor point
chair & rope
2 hour rope restorative
2 hour rope restorative
Using a chair, rope and wall to support alignment
2 hour rope restorative
2 hour rope restorative
2 hour rope restorative
At the end of every half term, I run two hour workshop sessions to allow students to experience restoration through rebalancing the nervous system.
Rope Restoratives
supta baddha konasana
supported upavistha konasana
supported upavistha konasana
A restorative practice is accessible to all. Benefits of each position are explained at the start of long holds of up to 20 minutes. Once the thinking mind has integrated this, you are left to observe the flow of your thoughts, as your mind detoxes itself.
This mental purge and relaxation is aided through an awareness of breath, connection to body and the sharing of Sanskrit mantras and age old prayers.
supported upavistha konasana
supported upavistha konasana
supported upavistha konasana
With a series of squeezing and soaking organs and glands, your body is supported in positions that stimulate the para-sympathetic nervous system. Allowing you to experience deep mental and physical relaxation states of theta brain wave frequency, while your organs soak in oxygen rich blood and the body opens.
supported setubandha
supported upavistha konasana
supported adho mukha svanasana
There is a plexus of parasympathetic nerves at the base of the neck and the sacrum. These nerves are stimulated in poses with jalandhara, such as setu bandha, sarvangasana, viparita karani. The neck position calms the flow of thoughts and soothes the mind.
supported adho mukha svanasana
supported adho mukha svanasana
supported adho mukha svanasana
In a restorative sequence, forward hanging poses like this are held for much longer. The spine flows from the pelvis increasing with each exhalation, decompressing vertebra and rehydrating the discs between them.
uddiyana bandha
supported adho mukha svanasana
uddiyana bandha
A natural stimulation of Uddiyana Bandha occurs and is engaged at length, as the thighs are lifted away from the abdomen. During Uddiyana bandha, the internal organs move back into their position of origin.
viparita karani
supported adho mukha svanasana
uddiyana bandha
Using a bolster to elevate the torso away from the ground, allows the shoulders to fall away and tightness around the chest eased. The bolster also provides a soft padding under the head and spine, soothing the nervous system.
supta padangusthasana
supta padangusthasana
supta padangusthasana
Leg stretches can be held long enough to go beyond the muscles and tendons, reaching the fascia/connective tissue.
savasana
supta padangusthasana
supta padangusthasana
Chest opening continues with the bolster throughout Savasana and lower leg support is offered to soothe and stabalise the lumbar and sacral area.
Origin
The Rope Wall was originally designed by BKS Iyengar in the form of ropes attached to wall hooks to assist students in various yoga poses. The Great Yoga Wall ™ is a more sophisticated version with a system of adjustable straps and more comfortable pelvic swings to accommodate every height and body type.
The Yoga Wall safely allows a beginner to experiencing the benefits of inversions within their first lesson, avoiding compression and accessing extension. Giving participants of all abilities a sense of freedom in their spine from being suspended at the pelvis, which in turn translates to the mind as a sense of calm and stillness.
Experienced practitioners can find new ways to access different muscle groups in familiar poses.
Used therapeutically the ropes help individuals heal from injuries, especially from arthritis and degenerative disc disease.
What to Expect
Ellie can take up to 6 students in her home studio. The photo gallery is intended to show case EVERYTHING that can be done with ropes. However only the very basic hanging postures are practiced in the beginning. If you are a teacher or a more practiced student, Ellie runs & self development courses, where more challenging postures with ropes are explored.
Ellie teaches students step-by-step how to ascend the wall at her home studio.
My Rope Wall Journey
My Wall training
installing my wall
installing my wall
I had the honour of being trained privately by Drew Stallcop, who had trained teachers at 'The Great Yoga Wall' in Brussels. Drew was covering all my classes and clients in the studio while I was on maternity leave in 2013-14. Drew told me about the wall and we set up a basic station in the studio to use for 1:1's. We had a client with scoliosis at the time and Drew would show me how hanging from the wall helped his spine straighten out. It was amazing to see the difference in his spine after hanging and doing all the variations like twisting and side stretching. It worked like magic!
installing my wall
installing my wall
installing my wall
Drew taught me The "Spinal Rejuvenation Series", developed by Purna Yoga ™ co-founder and Yoga Master, Aadil Palkhivala. It incorporates flexion, extension, lateral flexion and rotation all while the spine is in traction. I have come to rename this as 'Spinal Traction Series' which breaks down into the four actions of the spine. Since learning from Drew, I have further developed these practices, for example pulling on a rope when twisting. After using the 'Spinal rejuvenation series' with clients, I could see the ropes had scalability and I decided to install a full rope wall for the class environment. I drew upon my Iyengar knowledge of using straps and played around with techniques. There was so much you could do! My students loved both the intensity and freedom it gave them. Many over came fears about going upside down, it's very similar to abseiling.
Teacher Training
installing my wall
Teacher Training
I now offer a weekly teachers and body workers rope class. Weather it's for your own practice, to teach privates or if you are looking to install a wall in your space for rope classes of your own, I can help give you the confidence to start.
Open to teachers and advanced practitioners.