Pada Sanchalanasana is an Indian translation for Cycling Pose. This asana
has two variations. You can learn this asana as below:
- 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.
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.
- Inhale while straightening the legs.
- Exhale while bending the legs to the chest.
On the breath, mental counting, smooth movement and synchronization.
The abdomen, hip, thighs and the lower back while relaxing.
- High blood pressure.
- Heart problems.
- Abdominal surgery.
- 2nd or 3rd trimester of pregnancy.