Yoga Mail

Step by Step:

  1. Sit with both legs straight in front of the body.
  2. Clench the hands as though grasping the oars, with the palms facing down.
  3. Breathe out and bend forward from the waist as far as is comfortable, straightening the arms.
  4. Breathing in, lean back as far as possible, drawing the hands back towards the shoulders.
  5. This is one round. Practice 5 to 10 rounds and reverse the direction of the rowing movement as though going in the opposite direction.

Extra Note:

  1. Visualise the action of rowing a boat.
  2. The hands should make a complete circular movement in every round, moving up the side of the legs and trunk.
  3. The legs should be kept straight throughout.


  • Provides a positive effect on the pelvis and abdomen and releases energy blockage in these areas.
  • Especially useful for gynaecological disorders and post-natal recovery.
  • Helps to remove constipation.