Nauka Sanchalana is an Indian translation for Boat Rowing exercise. You can learn this asana as below:

Routine:

• Get in the primary position - Sit down with the legs stretched together.

• Keep the neck and the spinal chord straight.
• Place both the palms on the thighs.
• Close the eyes and relax.
• Breathe slow and rhythmic.
• Just contemplate rowing all alone a boat.
• Inhale deep and open your eyes.

• Stretch the hands parallel to the shoulder and form a clenched fist.

• Bend the elbows place them alongside the breast as if holding down an oar.

• Exhale and move the torso forward to the possible extent.

• Allow the forehead to touch the knee and the hands to the sole of legs.

• Do not allow the knee to get raised when you move forward.

• Inhale and lean back to the possible extent.
• Withdraw the hands back to the shoulders.
• This is the first cycle.

• Make out a complete circle with the hands moving up the leg sides and the torso.

• Keep the legs straight thorough out the exercise.
• Practice this for 5 to 10 rounds

• Reverse the rowing direction and practice again for 5 to 10 rounds.

• Recline in Shavasana pose when the exercise gets over.

Breathing Pattern:

• Inhale when you lean back.
• Exhale when you move forward.

Consciousness:

• On the breath.
• Body balance.
• Buttocks.
• Pelvic area.

Benefits:

• Positive impact on the pelvis and abdominal area.
• Alleviates the constipation with abdominal massage.
• Beneficial for gynecological disorders.

• Shoulder, arms and buttocks gets attractive and taut look.

Contraindications:

• High Blood Pressure.
• Spinal chord problem.
• Post 2nd trimester pregnancy.
• Menstruation.