Nauka Sanchalana is an Indian translation for Boat
Rowing exercise. You can learn this asana as below:
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.
- Inhale when you lean back.
- Exhale when you move forward.
- On the breath.
- Body balance.
- Pelvic area.