
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.
Our Yoga Courses In Bali-
https://www.baliyogaschool.com/courses/100-hour-yoga-teacher-training-in-bali/
https://www.baliyogaschool.com/courses/200-hour-yoga-teacher-training-in-bali/
https://www.baliyogaschool.com/courses/300-hour-yoga-teacher-training-in-bali/
https://www.baliyogaschool.com/courses/500-hour-yoga-teacher-training-in-bali/
Our Yoga Retreat In Bali-
https://www.baliyogaschool.com/3-days-yoga-retreat-in-bali-indonesia/
https://www.baliyogaschool.com/yoga-retreat-in-bali/
Our Yoga Retreat In India-
https://www.himalayanyogaashram.com/3-days-yoga-retreat-in-rishikesh/
https://www.himalayanyogaashram.com/yoga-retreat-in-rishikesh/
https://www.himalayanyogaashram.com/6-days-yoga-retreat-in-himalayas/
Our Yoga Courses In India-
https://www.himalayanyogaashram.com/100-hour-yoga-teacher-training-in-rishikesh/
https://www.himalayanyogaashram.com/200-hour-vinyasa-flow-yoga-teacher-training-in-rishikesh/
https://www.himalayanyogaashram.com/300-hour-yoga-teacher-training-in-rishikesh/
https://www.himalayanyogaashram.com/500-hour-yoga-teacher-training-in-rishikesh/
https://www.himalayanyogaashram.com/200-hour-yoga-teacher-training-in-goa/
Our Yoga Courses In Thailand-
https://www.himalayanyogaashram.com/100-hours-yoga-teacher-training-in-thailand/
https://www.himalayanyogaashram.com/200-hour-yoga-teacher-training-in-thailand
https://www.himalayanyogaashram.com/300-hour-yoga-teacher-training-thailand/
https://www.himalayanyogaashram.com/500-hour-yoga-teacher-training-in-thailand/
Our Yoga Courses In Germany –
https://www.himalayanyogaashram.com/50-hour-yoga-teacher-training-in-germany/
https://www.himalayanyogaashram.com/100-hour-yoga-teacher-training-in-germany/
https://www.himalayanyogaashram.com/yoga-teacher-training-in-germany/
Our Yoga Course in Costa-rica-
https://www.himalayanyogaashram.com/200-hour-yoga-teacher-training-in-costa-rica/
Our Yoga Course In Cambodia-
https://www.himalayanyogaashram.com/200-hour-yoga-teacher-training-in-cambodia/
Other good articles –
https://www.baliyogaschool.com/benefits-of-sun-bath-and-normal-bath/
https://www.baliyogaschool.com/imbalanced-diet-and-food-fads/
https://www.baliyogaschool.com/naturopathy-a-natural-physcian/
https://www.baliyogaschool.com/naukasana-boat-pose/
https://www.baliyogaschool.com/what-is-shatkarma-write-the-name-of-all-types-of-shatkarma/