How to Do Nauka Sanchalanasana or Rowing The Boat Pose & Its Benefits

The name Nauka Sanchalanasana is derived from Sanskrit where “Nauka” means “Boat” and “Sanchalan” means “Rowing” or “Controlling” and “Asana’ means “Pose” or “Posture.”

While practicing the asana, the body appears is if you are sitting in a boat and rowing it and hence the name Nauka Sanchalanasana. The English name of Nauka Sanchalanasana is Rowing The Boat pose.

It has a positive effect on the pelvis and abdomen and also eliminates energy blockages in these areas. It is especially useful for gynecological disorders and Post natal recovery. Rowing The Boat pose also removes constipation and other digestive troubles when practiced regularly.

Like other asanas, it is considered best when The Nauka Sanchalanasana is practiced early in the morning. However, if because of some reason, you are not able to practice it in the morning, you can practice Rowing Boat Pose in the evening as well. Mornings are preferred as the food is digested and your body has the energy to perform the asanas. But make sure that when you are practicing this pose in the evening, you should have your food five to six hours before you practice as your food takes this much time to digest.

There are two stages of performing Nauka Sanchalanasana or Rowing The Boat pose.

• To practice Nauka Sanchalanasana or Rowing the Boat pose, sit with both legs straight in front of the body on the floor or on the yoga mat.
• Imagine yourself sitting in a boat and rowing it. This is all you are supposed to do while practicing this pose.
• To get into this pose, 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.
• Make sure that you straighten the arms while practicing Nauka Sanchalanasana.
• Inhale deeply and lean back as far as possible while drawing the hands back towards the shoulders while practicing Rowing the Boat pose
• This completes one round of Nauka Sanchalanasana or Rowing the Boat pose.
• While practicing this pose, the hands should make a complete circular movement in every round.
• Your arms should move up the sides of the legs and trunk while practicing Rowing the Boat pose.
• The legs should be kept straight throughout while practicing Nauka Sanchalanasana or Rowing the Boat pose.
• Practice 5 to 10 rounds of this pose.
• Lie in Shavasana for a few seconds and catch your breath after practicing Nauka Sanchalanasana.
• Once you feel comfortable, reverse the direction of the rowing movement as though going in the opposite direction while practicing this pose.
• Practice 5 to 10 times of Nauka Sanchalanasana or Rowing the Boat pose.

• From the same position as mentioned above, spread the legs so that the feet are about one meter apart to get into of practicing Rowing the Boat pose.
• The legs should remain straight throughout while practicing of practicing this pose.
• Breathe out and bend forward from the waist as far as is comfortable.
• Make sure that you straighten the arms while practicing this pose.
• Inhale deeply and lean back as far as possible while drawing the hands back towards the shoulders while practicing Nauka Sanchalanasana or Rowing the Boat pose.
• First row over the right leg, then the left leg and then over the space between the feet while practicing Breathe out and bend forward from the waist as far as is comfortable.
• Make sure that you straighten the arms while practicing Nauka Sanchalanasana or Rowing the Boat pose.
• Inhale deeply and lean back as far as possible while drawing the hands back towards the shoulders while practicing Nauka Sanchalanasana or Rowing the Boat pose.
• Practice 5 to 10 times of this pose.

• Inhale and exhale deeply while lying In Shavasana initially.
• Inhale while straightening the arms while getting into Nauka Sanchalanasana or Rowing the Boat pose.
• Maintain a normal breath in this pose.
• Inhale while leaning back when practicing this pose
• Exhale while moving forward when practicing Nauka Sanchalanasana or Rowing the Boat pose.
• Exhale deeply after releasing the pose and coming back to Shavasana.

Preparatory Poses: The various preparatory poses to be practiced before Nauka Sanchalanasana or Rowing the Boat pose are Dandasana or The Staff Pose, Rajju Karshanasana or Pulling the Rope Pose, Matsyasana (with the legs stretched out) or The Fish Pose, Ustrasana or The Camel pose and Bhujangasana or The Cobra Pose.

Follow Up Poses: The various follow up poses or Pranayamas to be practiced after Nauka Sanchalanasana or Rowing the Boat pose are Anulom Vilom or The Alternate Nostril Breathing, Kapalbhati Pranayama, Vajrasana or The Diamond pose, Uttanasana or The Standing Forward Bend Pose, Nauka Sanchalanasana or Rowing the Boat pose, Kashtha Takshanasana orChopping Wood Pose.

Physical Awareness – The Physical Awareness while practicing Nauka Sanchalanasana or Rowing the Boat pose should be on the back the twisting movement and the effect on the spinal vertebrae, on the breathe, movement and lower back, hips and pelvic area.

Spiritual Awareness – The Spiritual Awareness while practicing Nauka Sanchalanasana or Rowing the Boat pose should be on Manipura chakra or The Solar Plexus Chakra which helps in distributing positive energy in the body. The primary energetic focus in Yoga Mudrasana is on Manipura chakra, or the Solar Plexus Chakra.

• Nauka Sanchalanasana or Rowing the Boat pose helps in overcoming the drowsiness and stiffness felt on waking in the morning.
• It gives a good massage to your vertebrae. And you will feel an invigorating sensation in your vertebrae while practicing Nauka Sanchalanasana.
• It makes your spine flexible and also helps in improving your posture. It also helps in reducing symptoms of old age from your body.
• Rowing the Boat pose also helps in treating insomnia and allows you to sleep soundly.
• Nauka Sanchalanasana or Rowing the Boat pose helps in balancing the mind, increases the power of concentration, allows more awareness of the unconscious realms and induces physical and mental relaxation quickly. The thinking process becomes very clear and precise with regular practice of this pose.
• It also helps in alleviating stress and curing mild depression.
• Rowing the Boat pose helps in strengthening all the core muscles of the body.
• It also helps in increasing the strength and stamina of the body.
• Nauka Sanchalanasana or Rowing the Boat pose also helps in increasing the body’s resistance to back, hip and leg injuries.
• Rowing the Boat pose also helps in relieving joint pain from the entire body.
• It also helps in getting rid of extra fat from the belly when practiced regularly.

• Get out of the pose or release the pose if you feel a sudden sharp and shooting pain in your legs.
• It should not be practiced by pregnant females in the second and third trimester of their pregnancy.
• Rowing the Boat pose should also not performed by people who have had any recent abdominal or hip surgeries in the recent past. However, you can practice Nauka Sanchalanasana or Rowing the Boat pose if you have completely been healed from the surgery.
• Nauka Sanchalanasana should not be performed by people who have chronic spinal issues or spinal conditions like Slip Disc etc.
• If you have any doubts about your condition, consult a physician before practicing Rowing the Boat pose and always practice asana under the supervision of a trained yoga expert.
• Do not over exert yourself while practicing this pose. Do not push yourself beyond the limits. Go only as far as your body allows.
• People with a very weak Sacro Iliac Joint are also not supposed to practice Rowing the Boat pose.
• Nauka Sanchalanasana should not be practiced by people suffering from The Gastro Esophageal Reflux Disease.
• Get out of the pose or release the pose if you feel a sudden sharp and shooting pain in your legs or abdomen.
• If you have any doubts about your condition, consult a physician before practicing this pose and always practice asana under the supervision of a trained yoga expert.
• Do not over exert yourself while practicing Nauka Sanchalanasana or Rowing the Boat pose. Do not push yourself beyond the limits. Go only as far as your body allows.

• Always try to keep your feet as far as possible from each other when you start practicing Nauka Sanchalanasana or Rowing the Boat pose. Gradually with consistent practice, you can also start doing the Roll Downs with your feet and knees together. The advanced practitioners can do it since it is a little difficult to practice in the beginning.
• Feel free to keep your feet flat against the wall while practicing Rowing the Boat pose.
• You can also experiment by keeping your arms at different levels around your legs while practicing Nauka Sanchalanasana.
• Always remain aware of the breathing pattern while practicing this pose to reap maximum benefits from the practice.
• Do not force the twist if your body can not take it while practicing Nauka Sanchalanasana or Rowing the Boat pose as you may end up damaging any other muscle while exerting excessive stress on the body.
• By adjusting the distance of the feet from the hips while practicing Rowing the Boat pose, you can work on each vertebra and the corresponding muscles.
• While practicing Nauka Sanchalanasana or Rowing the Boat pose, if you are not able to rest your knees on the ground easily, place your knees and feet on a large pillow.