Cycling

Pada Sanchalanasana

  • Bend the right knee and bring the thigh towards the chest.
  • Raise and straighten the right leg towards the ceiling.
  • Lower the straightened leg down, just before touching the floor bend the knee again bringing it towards the chest.
  • This completes one cycling movement.
  • Practice 5-10 times forwards then 5-10 times backwards.
  • Once complete release the right leg and practice in the same way with the left leg.
  • Inhale when straightening the leg.
  • Exhale when bending the leg.

  • Raise both legs.
  • Alternatively cycle the legs as though peddling a bicycle.
  • Practice 5-10 times forwards then 5-10 times backwards.
  • Natural breath throughout.

  • Bend both the knees towards the chest.
  • Keeping the legs together, raise them up to the ceiling.
  • Lower the straightened legs towards the floor and just before touching the floor bend the knees, bringing them to the chest for the next cycle.
  • Practice 5-10 times forwards then 5-10 times backwards.
  • Inhale when straightening the legs.
  • Exhale when bending the legs.

  • The smoothness of the movement.
  • Stimulation of the abdominal muscles.
  • Synchronizing the movements with the breath.

  • High blood pressure.
  • Serious back conditions.
  • Sciatica.
  • Slipped disc.

  • Stage 1 - Bend the passive leg, keeping the foot on the floor to support the lower back.
  • Stage 2 - Begin with the legs in the air and make small cycling movements and gradually increasing.

  • Stage 1 - Instead of keeping the passive leg in contact with the floor, raise it slightly.
  • Stage 3 – Pause at different intervals.

  • Good for the knee and hip joints.
  • Strengthens the abdominal and lower back muscles.

  • Keep the back, arms, neck and head in contact with the floor throughout the practice.
  • After each stage remain in PMA2 base position and relax, allowing the breath to return back to normal.