Cycling
- Lie in the PMA2 Base Position.
Stage 1
- 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.
Stage 2
- 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.
Stage 3
- 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.
Awareness
- The smoothness of the movement.
- Stimulation of the abdominal muscles.
- Synchronizing the movements with the breath.
Contraindications
- High blood pressure.
- Serious back conditions.
- Sciatica.
- Slipped disc.
Modification
- 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.
Progression
- Stage 1 - Instead of keeping the passive leg in contact with the floor, raise it slightly.
- Stage 3 – Pause at different intervals.
Benefits
- Good for the knee and hip joints.
- Strengthens the abdominal and lower back muscles.
Practice note
- 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.