Cycling

Pada Sanchalanasana

• 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.