Rowing boat

Nauka Sanchalanasana

• Sit in the Base Position (Prarambhik Sthiti).
• Imagine the action of rowing a boat.
• Bend elbows and make gentle fists with the hands, as though grasping onto oars.
• Reach the arms up, lengthening the spine.
• Bend forward from hips and stretch the arms out towards the feet.
• Bend the elbows bringing the hands back to the shoulders and lean the torso back.
• Straighten the arms, elongate the spine and fold forward.
• Practice 5-10 rounds this way.
• Reverse the direction and repeat for same number of rounds.

Breathing

• Inhale while leaning back.
• Exhale while bending forward.

Awareness

The sensations in the lower back, hips and pelvic area.

• Making the motions fluid and smooth.
• Synchronizing the movement with the breath.

Modification

• Keep the knees bent and make smaller rotations.

Contraindications

• Sciatica.
• Slipped disc.
• Hernia.

Benefits

• Improves flexibility and strength of whole spinal column.
• Helpful in menstrual irregularities, prenatal and postnatal stages of pregnancy.
• Reduces menstrual cramps.
• Tones the waist and pelvis.
• Removes constipation.