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.
Overview
| English Name | Rowing the Boat Pose |
| Sanskrit Name | Nauka Sanchalanasana |
| Meaning | In Sanskrit, “Nauka” means boat, “Sanchalana” means movement, and “Asana” means pose. |
| Base position | Sitting |
| Repetitions | 8-10 rounds clockwise and anti-clockwise |
| Body Part | Abdominal Muscles, Core |
| Category | Pawanmuktasana Series 3 |
| Category (English) | Energy Block poses |
| Benefits | This asana is a great way to build strength and flexibility in the core, legs, and arms, while also promoting balance and coordination. |
How to do Rowing The Boat Pose (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 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.