Cycling In Yoga (Pada Sanchalanasana) – Steps, Benefits, Precautions

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Cycling In Yoga - Pada Sanchalanasana, How to do Cycling In Yoga - Pada Sanchalanasana, benefits of Cycling In Yoga - Pada Sanchalanasana, precautions.
Cycling Pose – Pada Sanchalanasana

Pada Sanchalanasana, also known as Cycling in Yoga, is a dynamic yoga posture that mimics the movement of cycling (It’s also known as air cycling). This posture is a great way to stretch and strengthen the legs, hips, and lower back while also improving coordination and balance.

Overview

English NameCycling In Yoga
Sanskrit NamePada Sanchalanasana
Hindiपाद संचलानासन
MeaningPada Sanchalanasana is a Sanskrit term used in yoga, where “Pada” means “foot,” “Sanchalana” means “movement,” and “Asana” means “pose.”
Base positionLying down
Repetitions10 for each leg
Body PartHips, Legs
CategoryPawanmuktasana series 2
Category (English)Digestive And Abdominal Poses
BenefitsStrengthens hips, lower back, hamstrings. It’s very helpful if you experience pain in knees.
PrecautionsNot to be performed by persons suffering from high blood pressure, or any serious back conditions such as sciatica and slipped disc.
Overview of Cycling in yoga (Pada Sanchalasana)

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 Stage 1

  • Inhale while straightening the leg.
  • Exhale while bending the knee and bringing the thigh to the chest.

Stage 2: 

  • 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 Stage 2

  • Breathe normally throughout.

Stage 3: 

  • 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 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.
  • Improves cardiovascular health: The dynamic movement of cycling can help to increase heart rate and improve cardiovascular health.
  • Enhances coordination and balance: Coordinating the movement of the legs can improve overall coordination and balance.
  • Increases energy and circulation: Cycling can help to increase circulation and energy throughout the body, leaving you feeling refreshed and invigorated.

Precautions 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.