HomeYoga Asanas : Pawanmuktasana - Part II : Rocking and Rolling
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Rocking and Rolling (Jhulana Ludhakana)

Jhulana Ludhakana is an Indian translation for Rocking and Rolling posture. This asana has two variations. You can learn this asana as below:

Variation I Variation II Variation III

Variation I:

  • Use thick mat for this exercise.
  • Get in the primary pose of Shavasana.
  • Close your eyes and relax.
  • Remain conscious of your breathing.
  • Mentally prepare yourself for the exercise.
  • Bend both the knees little bit above the floor.
  • Interlock the fingers of both hands and clasp them around the shin just below the knees.

  • Never exert on your spinal chord.
  • This is the initial position.
  • Both the sole should remain somewhat above the floor.
  • Tilt your body carefully towards the right side of floor.
  • Allow the shoulder and the right ear to touch the floor.
  • Now again come to the center.
  • Again tilt your body towards the left.
  • Allow the shoulder and ear to touch the floor.
  • Come again to the center.
  • This is the first cycle of exercise.
  • Perform this ten times each in both the direction.

Variation II:

  • Get in the Shavasana pose.
  • Bend your both the knees, keeping soles above the floor. Push the knees towards your chest.
  • Raise your hands to the shoulder level. Keep touching the floor.
  • Inhale normally and turn your upper part of the body to the left and legs towards the right.
  • Stretch your body as much as you can but do not exert too much.
  • Exhale while coming to the center.
  • Turn your upper part of the body to the right and lower part of the body towards left.
  • Remain in the position for 2-3 seconds, and then come back to the center.
  • Now get back to Shavasana pose.

Variation III:

  • Get into the Shavasana pose.
  • Breath normally.
  • Bend your knees, keeping soles above the floor. Push both the knees towards your chest.
  • Interlocking the fingers of both hands clasp them around the shins slight below the knees.

  • Keep your both of legs so pressed that the thigh constantly remains in touch with your breast.

  • Keep your eyes open during the entire exercise.
  • Now try roll on your back.
  • Make sure that you do not get hurt in the head part.
  • Now get back in the squatting position.
  • Initially this may appear somewhat difficult to return back in the squatting position but after few practices you will be able to do it comfortably.

  • Perform this also for ten times.
  • Get back in Shavasana pose when the exercise is over.

Breathing Process:

  • Inhale deeply while bending your knee and in the center position.

  • Exhale while turning to the left or right.

Consciousness Contraindications


  • Synchronization of movement.
  • The effect on the back and the buttocks.


  • Good massage of entire back, buttock and hip area.
  • Knocks out the unnecessary fats of waist area.
  • Gives fresh feeling performing this asana in the morning after brisk walk.


  • Spinal problem.
  • Abdominal surgery or pain.
  • 2nd or 3rd trimester of pregnancy.
Related Products
Yoga Mats
Techniques adapted from Asana, Pranayama, Mudra, Bandha by Swami
Satyananda published by Yoga Publications Trust, Munger, Bihar.


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