Jhulana Lurhakanasana (rocking and rolling)

Jhulana Lurhakanasana (rocking and rolling)

Technique

Stage 1

  1. Lie flat on the back. Bend both legs to the chest.
  2. Interlock the fingers of both hands and clasp them around the shins just below the knees.
  3. This is the starting position.
  4. Roll the body from side to side 5 to 10 times, touching the side of the legs on the floor.

Breathing

Breathe normally throughout.

Stage 2

  1. Sit in the squatting position with the buttocks just above the floor.
  2. Interlock the fingers of both hands and clasp them around the shins just below the knees.
  3. Rock the whole body backwards and forwards on the spine.
  4. Try to come up into the squatting pose on the feet when rocking forward.
  5. If it is difficult to perform with the hands clasped on the shins then hold the side of the thighs adjacent to the knees.
  6. Practice 5 to 10 backward and forward movements.

Breathing

Breathe normally throughout.

Awareness

On the coordination of movement. While relaxing in shavasana be aware of the effects of the asana on the back and buttocks.

Contra-indications

Not to be performed by persons with serious back conditions.

Benefits

This asana massages the back, buttocks and hips. It is most useful if done first thing in the morning after waking.

Practice note

Use a folded blanket for this practice so that there is no possibility of causing damage to the spine. While rocking back, the head should remain forward. Be careful not to hit the head on the floor.