Nauka Sanchalasana also known as rowing the boat pose in Yoga is a part of the Pawanmuktasana series 3 (Energy block postures [Shakti bandha asanas]) mentioned in “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on the improving the energy flow within the body. It also eliminates energy blockages in the spine, activates the lungs and heart, and improves endocrine function.
How to do Rowing The Boat In Yoga – Nauka Sanchalanasana
- Sit with both legs straight in front of the body. Imagine the action of rowing a boat.
- Clench the hands as though grasping oars, with the palms facing down.
- Breathe out and bend forward from the waist as far as is comfortable, straightening the arms.
- Breathing in, lean back as far as possible, drawing the hands back towards the shoulders.
- This is one round.
- 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.
- Practice 5 to 10 rounds.
- Reverse the direction of the rowing movement as though going in the opposite direction.
- Practice 5 to 10 times.
Breathing while doing Rowing The Boat In Yoga – Nauka Sanchalanasana
- Inhale while leaning back.
- Exhale while bending forward.
Benefits of Rowing The Boat In Yoga – 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.
Precautions of Rowing The Boat In Yoga – Nauka Sanchalanasana:
People with back conditions should avoid this asana.
Pawanmuktasana Part 3 – Shakti Bandha Asanas in Yoga
Pawanmuktasana Part 3 consists of a group of asanas concerned with improving the energy flow within the body and breaking down neuro-muscular knots. They are also known as Shakti Bandha Asanas or Energy Block postures in Yoga.
Pawanmuktasana series in Yoga is one of the most important groups of yoga poses or yoga asanas that have a very profound effect on the human body and mind and is thus a most useful tool for the yogic management of various disorders and maintenance of health.
Pawanmuktasana is divided into three distinct groups of asanas:
- Pawanmuktasana Series 1: The anti-rheumatic group.
- Pawanmuktasana Series 2: the digestive/abdominal group.
- Pawanmuktasana Series 3: Shakti bandha group to release energy blocks.
Pawanmuktasana Part 3 Yoga poses eliminate energy blockages in the spine, activate the lungs and heart, and improve endocrine function. The series is useful for those with reduced vitality and a stiff back and is especially useful for menstrual problems and toning the pelvic organs and muscles. It can be practiced after pregnancy for retoning flaccid muscles.
Sequence of Pawanmuktasana Part 3
- Rajju Karshanasana – Pulling the rope pose
- Gatyatmak Meru Vakrasana – Dynamic spinal twist
- Chakki Chalanasana – Churning the mill
- Nauka Sanchalanasana – Rowing the boat
- Kashtha Takshanasana – Chopping wood
- Namaskarasana – Salutation pose
- Vayu Nishkasana – Wind releasing pose
- Kauva Chalasana – Crow Walking
- Udarakarshanasana – Abdominal stretch pose