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:

• 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:

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

Benefits:

• 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.

Contraindications:

• Spinal problem.
• Abdominal surgery or pain.
• 2nd or 3rd trimester of pregnancy.