Jhulan Lurhakan Asan (Rocking and Rolling)

Procedure 

• Lie flat on your back with both your legs together and touch the outer sides of the thighs with your palms, i.e. Simple Supine Pose.
• Gently fold both the legs at the knees and bring them over your abdomen.
• Now, interlock your fingers and place them around both the shins, exactly below the knees.
• Also bring your chin closer to the knees and start rocking forward and backward as long as possible.
• While rocking forward, come up to squat (keeping legs joined) on your feet, and then rock backward so that each part of the spine touches the floor.
• Repeat this process for 5-10 rounds and return to the central position.
• Now, start rolling sideways, taking the support of your elbows.
• Try to maintain the position of your chin, touching the knees at all times.
• Roll for 5-10 rounds actively.
• Finally, come into Shavasan so that you can relax.

Awareness

• On co-ordinating the rocking and rolling movements
• On the effect on the back and the buttocks
• On the mental chanting of the Revered Names “Radhey Krishna” along with breathing and always trying to realize Them everywhere

Benefits

• Due to the movements in the back portion of the body, there is adequate massage on your back, hips, and buttocks.
• It removes unnecessary fat from the waist area.
• It produces invigorating feeling in the morning after a brisk walk.

Contraindications

• Persons who have severe back problems and/or have undergone abdominal surgery should avoid it.  Also, women at second or third trimester of pregnancy best omit it from their Yogic exercise.