Rocking And Rolling Pose (Jhulana Lurhakanasana)

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Rocking And Rolling In Yoga - Jhulana Lurhakanasana, Benefits of Rocking And Rolling In Yoga - Jhulana Lurhakanasana, How to do Rocking And Rolling In Yoga - Jhulana Lurhakanasana, and Precautions.
Rocking And Rolling Pose – Jhulana Lurhakanasana

Rocking and Rolling Pose, also known as Jhulana Lurhakanasana, is a yoga pose that involves sitting on the floor and rocking back and forth while holding the feet. It is a seated pose that helps to stretch the back, hips, and hamstrings, while also strengthening the core muscles.

Overview

English NameRocking And Rolling Pose
Sanskrit NameJhulana Lurhakanasana
Hindiझूलाना लुरहाकानासन
Meaning“Jhulana” means to swing or rock, “Lurhakan” refers to rolling. The pose involves doing rocking and rolling sideways.
Base positionLying down
Repetitions10 times
Body PartAbdomen
CategoryPawanmuktasana series 2
Category (English)Digestive And Abdominal Poses
BenefitsIt’s a great warm-up pose in yoga. Helps improve blood circulation.
PrecautionsDo it slowly. It should be avoided if there is back pain, or any problem in spine, or tailbone.
Rocking And Rolling Pose overview

How to do Rocking And Rolling In Yoga – Jhulana Lurhakanasana 

Stage I : 

  • Lie flat on the back. Bend both legs to the chest.
  • Interlock the fingers of both hands and clasp them around the shins just below the knees.
  • This is the starting position.
  • Roll the body from side to side 5 to 10 times, touching the side of the legs on the floor.

Breathing pattern while doing Rocking And Rolling In Yoga – Jhulana Lurhakanasana Stage 1: 

  • Exhale while rolling to one side.
  •  Inhale while returning to the centre.
  •  Exhale rolling to the other side.

Stage 2: 

  • Sit in the squatting position with the buttocks just above the floor.
  • Interlock the fingers of both hands and clasp them around the shins just below the knees.
  • Rock the whole body backwards and forwards on the spine. 
  • Try to come up into the squatting pose on the feet when rocking forward. 
  • If it is difficult to perform with the hands clasped on the shins, then hold the side of the thighs adjacent to the knees.
  • Practice 5 to 1 0 backward and forward movements. 

Breathing pattern while doing Rocking And Rolling In Yoga – Jhulana Lurhakanasana Stage 2: 

  • Inhale as you roll backward.
  • Exhale as you come forward.

Benefits

  • This asana massages the back, buttocks and hips. 
  • It is most useful if done first thing in the morning after waking. Helps with blood circulation.
  • Jhulana Lurhakanasana can be beneficial in relieving lower back tension
  • Helps improve balance, coordination, and flexibility

Precautions of Rocking And Rolling pose (Jhulana Lurhakanasana)

  •  Not to be performed by persons with serious back conditions.
  • Avoid in case of any knee injury.