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 Name | Rocking And Rolling Pose |
| Sanskrit Name | Jhulana Lurhakanasana |
| Hindi | झूलाना लुरहाकानासन |
| Meaning | “Jhulana” means to swing or rock, “Lurhakan” refers to rolling. The pose involves doing rocking and rolling sideways. |
| Base position | Lying down |
| Repetitions | 10 times |
| Body Part | Abdomen |
| Category | Pawanmuktasana series 2 |
| Category (English) | Digestive And Abdominal Poses |
| Benefits | It’s a great warm-up pose in yoga. Helps improve blood circulation. |
| Precautions | Do it slowly. It should be avoided if there is back pain, or any problem in spine, or tailbone. |
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.