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

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.

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:

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

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

Benefits:

• 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.

Contraindications:

• High blood pressure.
• Heart problems.
• Hernia.
• Appendicitis.
• Abdominal surgery.
• Menstruation.
• 2nd or 3rd trimester of pregnancy.