In Sanskrit “Nauka” means “Boat” and “Sanchalan” means “To row”. The English name of this asana is “Rowing-the-Boat Pose”.
Position : Sitting
Type : Seated forward and backward body movement
Spiritual Awareness : Manipura Chakra
Physical Awareness : Lower back, hips, pelvic area, and breath
Dosha Suitability : Pita
Introducery Asanas : Dandasan
Procedure:
- Sit with both legs outstretched. Imagine the way of rowing a boat.
- Clench the hands like grasping oars of the boat with the palms facing down.
- Exhale and bend forward from the hips as front as comfortable, straightening the arms.
- Inhale, and lean backforward.
- Lean back as possible, bringing the hands towards the shoulders.
- The hand could make a complete circular movement.
- Exhale and bend forward from the hips to the frontwards.
- The legs are kept straight throughout the practice. Do 5-10 rounds of this practice.
- Then reverse the direction as through you are going in the opposite direction. Practice 5-10 rounds.
Followup Asanas: Setu Asana.
Physical Benefits:
- It has a very good effect on the pelvis and abdomen.
- This asana is excellent for toning the nerves and organs of the pelvis and abdomen.
- Preventive for sciatica and strengthens the back.
- Tones the back, abs, and arm muscles.
Therapeutic Benefits:
- It eliminates energy blockages in pelvis and abdomen.
- This asana is useful for gynaecological disorders and post-natal recovery.
- It helps remove constipation.
- Regulates menstrual cycle.
- Reduces abdominal fat.
Precautions and Contraindications:
- Third trimester of pregnancy.
- Low blood pressure.
- Extreme lower back pain due to slip disc.
- Active hernia.
- Recent abdominal surgery.
- Headaches or migraines.
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