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.
|English Name||Cycling In Yoga|
|Sanskrit Name||Pada Sanchalanasana|
|Meaning||Pada Sanchalanasana is a Sanskrit term used in yoga, where “Pada” means “foot,” “Sanchalana” means “movement,” and “Asana” means “pose.”|
|Base position||Lying down|
|Repetitions||10 for each leg|
|Body Part||Hips, Legs|
|Category||Pawanmuktasana series 2|
|Category (English)||Digestive And Abdominal Poses|
|Benefits||Strengthens hips, lower back, hamstrings. It’s very helpful if you experience pain in knees.|
|Precautions||Not to be performed by persons suffering from high blood pressure, or any serious back conditions such as sciatica and slipped disc.|
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.
- 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.
- 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.