Home Yoga Asanas : Pawanmuktasana - Part II : Cycling Pose
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Cycling Pose (Pada Sanchalanasana)

Pada Sanchalanasana is an Indian translation for Cycling Pose. This asana has two variations. You can learn this asana as below:

Variation I Variation II

Variation I:

  • Get in the primary pose of Shavasana.
  • Close your eyes for a while.
  • Remain conscious towards your entire body.
  • Mentally prepare yourself for the exercise.
  • Just imagine how you use your legs while cycling.
  • Open your eyes, breathe deep and begin the practice.
  • Raise the right leg little above the floor.
  • Bend the knee and bring the thigh up to the chest.
  • Now straighten your leg upward, sole towards the ceiling.

  • Then lower the straight leg in forward movement.
  • Bend the knee and bring it back to the chest to complete the cycling movement.

  • Do not allow the heel to touch the floor during the movement.

  • Repeat this ten times as forward stroke and ten times in reverse.

  • Keep the other leg always straight.
  • This is the first cycle of exercise.
  • Repeat this with the left leg.
  • If you are able to hold the body balance then attempt to perform this with both the legs simultaneously.

Breathing Pattern:

  • Inhale when you straighten the leg.
  • Exhale when you bend the knee and bring the thigh to the chest.

Consciousness Contraindications

Variation II:

  • Raise both the legs and keep them together throughout the practice.

  • Bring the knees as close as possible to the chest on the backward movement.

  • Straighten the legs fully on the forward movement.
  • Slowly lower the legs together, maintaining the knees straight, until the legs are just above the floor.

  • Then bend the knees and bring them back on the breast.
  • Practice 3 to 5 cycling movement and the same in reverse.

  • Inhale deep if you experience cramps in the abdominal muscles.

  • Then exhale and relax.
  • Do not strain.

Breathing Pattern:

  • Inhale while straightening the legs.
  • Exhale while bending the legs to the chest.
Consciousness Contraindications


  • On the breath, mental counting, smooth movement and synchronization.

  • The abdomen, hip, thighs and the lower back while relaxing.


  • Good for hip and knee joints.
  • Strengthens abdominal and lower back muscles.
  • Tones up the thigh muscle.
  • Bumps off extra fat around the waist area.
  • Restrains the early ejaculation.
  • Moderates the hip elasticity among those women who has just delivered a baby.


  • High blood pressure.
  • Heart problems.
  • Hernia.
  • Appendicitis.
  • Abdominal surgery.
  • Menstruation.
  • 2nd or 3rd trimester of pregnancy.
Related Products
Yoga Mats
Techniques adapted from Asana, Pranayama, Mudra, Bandha by Swami
Satyananda published by Yoga Publications Trust, Munger, Bihar.


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