Pada Sanchalanasana (Bicycling)

Pada Sanchalanasana (Bicycling)

  • Lie in the Base position.
  • Raise the right leg. Bend the knee and bring the thigh to the chest. Raise and make the leg straight and then lower the leg straight in the forward movement. Bend the knee and bring it back to the chest to complete the cycling movement. The foot should not touch the floor during the movement. Repeat fifteen times in a forward direction and the fifteen times in reverse. Repeat the same process with the left leg. Inhale while straightening the leg and Exhale while bending the knee and bringing the thigh to the chest.
  • Raise both the legs. Practice alternate Bicycling movements as though peddling a bicycle. Practice this fifteen times forward and then fifteen times backward. Breath normally throughout this process.
  • 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 and straighten the legs fully on the forward movement. Slowly lower the legs together, keeping the knees straight, until the legs are just above the floor. The bend knees and bring them back to the chest. Practice five to seven times forward bicycling movements and the same in reverse. Do not strain yourself. Inhale while straightening the legs and Exhale while bending the legs to the chest.
  • On the breath, mental counting of each round, and on smoothness of the movement and proper coordination, especially while revere bicycling. While you relax be aware of the abdomen, hip, thighs and lower back.
  • Keep the rest of the body, including the head lie down on the floor throughout the practice. After completing each stage remain in the base position and relax until the respiration returns to normal.

    Good for hip and knee joints, strengthens abdominal and lower back muscles


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