Nauka Sanchalan ( Rowing )

1. Straighten your legs full length, join heels and big toes.

2. Close fists by keeping thumb inside,  keep a shoulder-width distance between them.

3. lean forward making a big circle vertically in air with exhalation (try to advance fists beyond toes) and with inhalation lean maximum towards back.

4. Try to keep hands straight, don’t allow them to bend at the elbows. Also take care that while leaning backward, heels keep on touching to floor.

5. Make 10 such round with rotation of hands in forward direction and another 10 in reverse.

6. Relax with deep inhalation through nostrils and slow exhalation through mouth, head slightly tilted back. Let breathing and heart beats come to normal.

Benefits of Nauka Sanchalan (Rowing) – Helps in trimming down extra fat of abdomen and upper arms resulting in weight loss. Also increases flexibility of spinal column considerably.

Warning – One who is suffering from back pain should not practice this exercise till complete recovery. Perform within your capacity, don’t over exert.