Chakra Padasana is an Indian translation for Leg Rotation Pose. This asana has two variations. You can learn this asana as below:

Variation I:

• Get in the primary position of Shavasana.
• Breathe easy and keep your eyes open.

• Raise your right leg almost two feet above the floor.

• Keep your knees straight.
• Hold the other leg easy on the floor.

• Rotate the entire leg clockwise in as large circle as possible.

• Do not allow the heel to touch the floor at any time during the rotation.

• Rotate the leg clockwise and anti-clockwise, ten times.
• Balance your breath for a while.
• This is the first cycle of the practice.
• Do the same with left leg.

Variation II:

• Raise both the legs together and straight.
• Rotate both the legs in as large circle as possible.

• Do this first clockwise and then anti clockwise 3 to 5 times.

Consciousness:

• On the mental counting of each round.
• Rotation of the legs.
• The effects of the asana on the hips and abdomen.

Benefits:

• Solid massage for the abdomen, spinal chord and thigh muscle.

• Good for hip joint.
• Highly useful for sciatica patients.

Contraindications:

• High blood pressure.
• Hernia.
• Peptic ulcer.
• Abdominal surgery.
• 2nd or 3rd trimester of pregnancy.
• Menstruation.