Rocking & Rolling

Jhulana Lurhakanasana

  • Lie in the PMA2 Base Position.
  • Bend both knees and bring the thighs towards the chest.
  • Interlock the fingers of both hands and clasp around the shins, just below the knees.

  • Keep the head in line with the spine throughout the practice.
  • Roll the body to the right and touch the side of the right arm to the floor.
  • Using the abdominal muscles and support of the right arm, roll back to the centre.
  • Then, roll the body to the left, and touch the side of the left arm to the floor.
  • Using the abdominal muscles and support of the left arm, roll back to the centre.
  • Continue to roll from side to side 5-10 times.
  • Inhale in the centre.
  • Exhale roll to the side.

  • Begin in the starting position and rock the whole body backwards and forwards on the spine.
  • As you increase momentum, when rocking forward come up onto the feet in a squatting position.
  • On the backwards movement, extend the legs so that they come over the head.
  • Practice 5-10 backward and forward movements.
  • Inhale to roll backwards.
  • Exhale to rock forwards.

  • The coordination and smoothness of the movement.
  • Synchronizing the movements with the breath.

  • Serious back conditions.
  • Neck conditions.

  • Stage 1 - Use the core strength without using the arms to roll from side to side.
  • Stage 2 - Extend the forwards movement all the way into a standing squat. Extend the backwards movement into plough pose.

  • Massages the back, buttocks and hips.
  • Increases heat in the body.
  • Brings suppleness to the whole spinal column.

  • Place a folded blanket underneath the spine for extra padding.
  • When rocking back, keep the head forward and be careful of the neck at all times.

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