Nauka Sanchalanasan (Rowing the Boat Pose)

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



  1. Sit with both legs outstretched. Imagine the way of rowing a boat.
  2. Clench the hands like grasping oars of the boat with the palms facing down.
  3. Exhale and bend forward from the hips as front as comfortable, straightening the arms.
  4. Inhale, and lean backforward.
  5. Lean back as possible, bringing the hands towards the shoulders.
  6. The hand could make a complete circular movement.
  7. Exhale and bend forward from the hips to the frontwards.
  8. The legs are kept straight throughout the practice. Do 5-10 rounds of this practice.
  9. Then reverse the direction as through you are going in the opposite direction. Practice 5-10 rounds.


Followup Asanas:  Setu Asana.


Physical Benefits: 

  1. It has a very good effect on the pelvis and abdomen.
  2. This asana is excellent for toning the nerves and organs of the pelvis and abdomen.
  3. Preventive for sciatica and strengthens the back.
  4. Tones the back, abs, and arm muscles.


Therapeutic Benefits:

  1. It eliminates energy blockages in pelvis and abdomen.
  2. This asana is useful for gynaecological disorders and post-natal recovery.
  3. It helps remove constipation.
  4. Regulates menstrual cycle.
  5. Reduces abdominal fat.


Precautions and Contraindications:

  1. Third trimester of pregnancy.
  2. Low blood pressure.
  3. Extreme lower back pain due to slip disc.
  4. Active hernia.
  5. Recent abdominal surgery.
  6. Headaches or migraines.

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