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.
Breathing in, lean back as far as possible, drawing the hands back towards the shoulders.
This is one round.
The hands should make a complete circular movement in every round, moving up the sides of the legs and trunk.
The legs should be kept straight throughout.
Practise 5 to 10 rounds.
Reverse the direction of the rowing movement as though going in the opposite direction.
Practise 5 to 10 times.
Breathing
Inhale while leaning back.
Exhale while bending forward.
Awareness
On the movement and sensations in the lower back, hips and pelvic area, and the breath.
Benefits
This asana has a positive effect on the pelvis and abdomen and releases energy blockages in these areas. It is especially useful for gynaecological disorders and postnatal recovery. It also removes constipation.