Leg Rotation Pose in Yoga also known as Pada Chakrasana is a part of Pawanmuktasana series II. The Pawanmuktasana series II contains digestive/abdominal poses. 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.
How to Do Leg Rotation in Yoga – Pada Chakrasana
- Lie in the starting position and relax.
- Raise the right leg 5 cm from the ground, keeping the knee straight.
- Rotate the entire leg clockwise 10 times in as large a circle as comfortable.
- The heel should not touch the floor at any time during the rotation.
- Rotate 10 times anti-clockwise.
- Repeat with the left leg, first clockwise, then anti-clockwise.
- Do not strain.
- Rest and practise abdominal breathing until the respiration returns to normal.
Stage 2: This may be repeated raising both legs together, but do not strain. Be aware that this is a more strenuous practice.
- Keep the legs together and straight throughout the practice.
- Rotate both legs clockwise and then anti-clockwise 3 to 5 times.
- The circular movement should be as large as possible.
Breathing while doing Leg Rotation in Yoga – Pada Chakrasana
- Inhale while moving the leg(s) upwards.
- Exhale while lowering the leg(s).
Awareness: On the rotation of the leg(s), the effects of the asana on the hips and abdomen, and synchronizing the movements with the breath.
Benefits of doing Leg Rotation in Yoga – Pada Chakrasana
The Pada Chakrasna is good for the hip joints, obesity, toning of the abdominal and spinal muscles.
Precautions while doing Leg Rotation in Yoga – Pada Chakrasana
Leg rotation in yoga also known as pada chakrasana are not to be performed by persons suffering from high blood pressure or serious back conditions such as sciatica and slipped disc.
Pawanmuktasana Part II – Digestive / Abdominal Poses in YogaLeg Rotation in Yoga - Pada Chakrasana 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
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