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.

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