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