Rowing the Boat Pose (Nauka Sanchalanasana) – Steps, Benefits

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Rowing The Boat In Yoga - Nauka Sanchalanasana, How to do Rowing The Boat In Yoga - Nauka Sanchalanasana, benefits of Rowing The Boat In Yoga - Nauka Sanchalanasana, precautions.
Rowing The Boat pose (Nauka Sanchalanasana)

Rowing the Boat Pose, also known as Nauka Sanchalanasana in Sanskrit, is a variation of the Boat Pose that involves a rhythmic, flowing motion that mimics the motion of rowing a boat.


English NameRowing the Boat Pose
Sanskrit NameNauka Sanchalanasana
MeaningIn Sanskrit, “Nauka” means boat, “Sanchalana” means movement, and “Asana” means pose.
Base positionSitting
Repetitions8-10 rounds clockwise and anti-clockwise
Body PartAbdominal Muscles, Core
CategoryPawanmuktasana Series 3
Category (English)Energy Block poses
BenefitsThis asana is a great way to build strength and flexibility in the core, legs, and arms, while also promoting balance and coordination.
Rowing the Boat Pose (Nauka Sanchalanasana) – Overview

How to do Rowing The Boat Pose (Nauka Sanchalanasana)

  1. Sit with both legs straight in front of the body. Imagine the action of rowing a boat.
  2. Clench the hands as though grasping oars, with the palms facing down.
  3. Breathe out and bend forward from the waist as far as is comfortable, straightening the arms.
  4. Breathing in, lean back as far as possible, drawing the hands back towards the shoulders.
  5. This is one round.
  6. The hands should make a complete circular movement in every round, moving up the sides of the legs and trunk. The legs should be kept straight throughout.
  7. Practice 5 to 10 rounds.
  8. Reverse the direction of the rowing movement as though going in the opposite direction.
  9. Practice 5 to 10 times.

Breathing while doing Rowing The Boat pose (Nauka Sanchalanasana)

  • Inhale while leaning back. 
  • Exhale while bending forward.

Benefits of Rowing The Boat Pose (Nauka Sanchalanasana) 

  • This asana has a positive effect on the pelvis and abdomen and releases energy blockages in these areas. 
  • It is especially useful for gynaecological disorders and post­ natal recovery. It also removes constipation.
  • Strengthening the core muscles: This asana targets the abdominal muscles, helping to build strength and stability in the core.
  • Improving flexibility: The flowing motion of this asana helps to improve flexibility in the hips, hamstrings, and back.
  • Enhancing balance and coordination: Balancing on the sitting bones requires good balance and coordination, making this asana a great way to improve these skills.
  • Promoting digestion: The compression of the abdominal muscles in this asana can help to stimulate the digestive organs, promoting better digestion and elimination.

Precautions: It should be avoided if you have a pain in the back, problems in the spine, or have pain in the abdomen.