Pada Sanchalanasana (cycling in yoga) is a part of the Pawanmuktasana series 2 (Digestive / abdominal group ) mentioned in “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on the digestive system. It also eliminates energy blockages in the abdominal area.
How to do Cycling In Yoga – Pada Sanchalanasana
Stage I :
- Lie in the starting position and relax.
- Raise the right leg.
- Bend the knee and bring the thigh to the chest.
- Raise and straighten the leg completely.
- Then lower the straight leg in a forward movement.
- Bend the knee and bring it back to the chest to complete the cycling movement.
- The heel should not touch the floor during the movement.
- Practise 10 times in a forward direction and then 10 times in reverse.
- Repeat with the left leg.
Breathing pattern while doing Cycling In Yoga – Pada Sanchalanasana Stage 1:
- Inhale while straightening the leg.
- Exhale while bending the knee and bringing the thigh to the chest.
- Raise both legs. Practise alternate cycling movements as though pedalling a bicycle.
- Practise 10 times forward and then 10 times backward.
Breathing pattern while doing Cycling In Yoga – Pada Sanchalanasana Stage 2:
- Breathe normally throughout.
- Raise both 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.
- Then bend the knees and bring them back to the chest. Practise 3 to 5 forward cycling movements and the same in reverse.
- Do not strain.
Breathing pattern while doing Cycling In Yoga – Pada Sanchalanasana Stage 3:
- Inhale while straightening the legs.
- Exhale while bending the legs to the chest.
Benefits of doing Cycling In Yoga – Pada Sanchalanasana:
- Good for hip and knee joints.
- Strengthens abdominal and lower back muscles.
Precautions of Cycling In Yoga – Pada Sanchalanasana:
- Not to be performed by persons suffering from high blood pressure
- Not to be performed by serious back conditions such as sciatica and slipped disc.
Pawanmuktasana Part II – Digestive / Abdominal Poses in YogaCycling in Yoga - Pada Sanchalanasana is a part of the Pawanmuktasana Series II. The series corresponds to the Digestive/Abdominal poses in Yoga. They are a group of asanas concerned specifically with strengthening the digestive system. This is the second part of the Pawanmuktasana Series 1,2,3. These are excellent for people with indigestion, constipation, acidity, excess wind or gas, lack of appetite, diabetes, disorders of the reproductive systems, and varicose veins. The digestive and abdominal poses (pawanmuktasana – 2) also help in eliminating energy blockages in the abdominal area. The sequence for Digestive and Abdominal Poses in Yoga – Pawanmuktasana Part 2 is as important as it is form any other yoga poses or technique. The following is the recommended sequence.
- Raised Legs Pose – Padotthanasana
- Leg rotation – Padchakrasana
- Cycling in yoga – Pada Sanchalanasana
- Leg lock pose – Supta pawanmuktasana
- Rocking and rolling in yoga – Jhulana Lurhakanasana
- Sleeping abdominal stretch pose – Supta Udarakarshanasana
- Universal spinal twist – Shava Udarakarshanasana
- Boat pose – Naukasana
We hope you found this article on Cycling in Yoga - Pada Sanchalanasana useful. This is intended to give you a detailed information on Cycling in Yoga - Pada Sanchalanasana, how to do Cycling in Yoga - Pada Sanchalanasana, including its benefits, and precautions.