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.


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


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

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


  • Keep the knees bent and make smaller rotations.


  • Sciatica.
  • Slipped disc.
  • Hernia.


  • 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.