Leg rotation

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Padachakrasana

Stage 1

  • Engage the left leg muscles and keep the leg straight, in contact with the floor.
  • Raise the right leg 5cm from the floor, keeping the leg straight and foot relaxed.
  • Rotate the entire leg clockwise 5-10 times in as large a circle as comfortable.
  • Rotate 5-10 times anti-clockwise.
  • Release the right leg to the floor.
  • Practice in the same way with the left leg.

Stage 2

  • Raise both legs, keeping them together the whole time.
  • Rotate both legs clockwise 5-10 times then 5-10 times anti-clockwise.

Breathing

  • Inhale when moving the leg(s) upwards.
  • Exhale when lowering the leg(s) downwards.

Awareness

  • The rotation of the leg(s).
  • The effects of the movements on the abdomen and hips.
  • 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 - Practice as instructed with the knees bent.

Benefits

  • Good for the hip joints.
  • Strengthens the abdominal muscles.
  • Stimulates the spinal muscles.