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Stage 2: In the same sitting position, separate the legs as
wide as possible, keeping them straight. Make large, circular movements over both feet, again trying to take the hands over the toes on the forward swing and coming as far back as possible on the backward swing.
Practise 10 times in each direction. Breathing: Inhale while leaning back.
Exhale while moving forward. Awareness: On the breath, movement and lower back, hips
and pelvic area. Benefits: This asana is excellent for toning the nerves and
organs of the pelvis and abdomen. It is very useful for regulating the menstrual cycle and may be performed during the first three months of pregnancy. It is also an excellent exercise for postnatal recovery.
NAUKA SANCHALANASANA
Practice 4: Nauka Sanchalanasana (rowing the boat) Stage I: 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.
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