NAUKA SANCHALANASANA

STEPS

1.Sit on the floor with your legs straight and together. Keep your back straight.

2.Stretch your arms forward, as if you are holding an oar with both hands.

3.Inhale and sit up tall.

4.Exhale and bend forward from your waist, moving your hands over your legs (like placing the oar in water).

5.Inhale and lean back, pulling your arms in a big circle toward your chest (like rowing the boat).

6.Repeat this movement 5 to 10 times in the forward direction.

7.Now do the same movement in reverse — as if rowing backward. Repeat 5 to 10 times.

8.Stop and relax in sitting position.

BENEFITS

Physical Benefits:

1.Strengthens abdominal muscles– Tones the stomach and core.

2.Improves digestion – Stimulates the digestive organs and removes constipation.

3.Strengthens back and spinal muscles – Improves posture and spinal flexibility.

4.Tones leg and thigh muscles– Engages hamstrings, calves, and hips.

5.Enhances coordination– Helps with balance and body control.

Therapeutic Benefits:

1.Reduces belly fat– When practiced regularly, helps in weight management.

2.Stimulates liver, pancreas, and kidneys – Improves their function.

3.Improves blood circulation– Especially to the abdomen and pelvic area.

Mental Benefits:

1.Improves concentration and focus– Because of rhythmic movement and breathing.

2.Relieves stress and tension– Helps relax the nervous system when done with proper breathing.

CLINICAL IMPORTANCE

Digestive System:

1. Stimulates and massages the abdominal organs, especially the stomach, intestines, liver, and pancreas.

2. Helps in relieving constipation, gas, and bloating.

3. Improves appetite and digestion, making it helpful for patients with indigestion or sluggish digestion.

 Endocrine System:

1. Stimulates the pancreas, supporting better insulin regulation — potentially useful as a supportive practice in type 2 diabetes.

Musculoskeletal Health:

1. Strengthens the core muscles, lower back, hip flexors, and thighs.

2. Beneficial for mild lower back pain (not caused by herniated discs) due to strengthening and stretching.

3. Helps improve posture and spinal flexibility.

Weight Management:

1. Aids in reducing abdominal fat and improves metabolism when practiced regularly.

2. Often included in obesity management programs in yoga therapy.

Reproductive Health:

1. Improves pelvic circulation; may benefit menstrual health and reproductive function.

Mental Health:

1. The coordinated movement and breathing improve mind-body awareness.

2. Reduces stress, anxiety, and helps with emotional balance.