Pada Sanchalanasana or Cycling yoga pose is a part of Pawanmuktasana Yoga series 2. The asanas in this group are basically done for the improvement of Digestive System and the Abdominal Organs.

The basic purpose of Pada Sanchalanasana or Cycling yoga pose is to strengthen the Digestive System and is very helpful for people suffering from indigestion, constipation, acidity, gas or excess wind, lack of appetite, disorders of both male and female reproductive systems, diabetes and varicose veins etc. and other abdominal discomforts.

Preparation before Practicing Pada Sanchalanasana

  • Make sure your stomach and bowels are empty before you start practicing Pada Sanchalanasana or Cycling yoga pose. This will help in stimulating the digestive system and make it healthy.
  • It is best to practice Pada Sanchalanasana or Cycling yoga pose early in the morning.
  • Before starting the practice both mind and body should be calm and relaxed. It is best to take a little rest of about 30-40 seconds between practicing different yogasanas and lying in Shavasana as this will relax the body and the breathing will also return to normal.
  • To get maximum benefits from the practice of Pada Sanchalanasana, you must be aware of your body movements, breathing pattern, intra-abdominal pressure and muscular stretch.

Steps to do Pada Sanchalanasana or Cycling Yoga Pose

Steps to do Pada Sanchalanasana or Cycling Yoga Pose

The Pada Sanchalanasana or Cycling yoga pose is performed in the base position and this base position is nothing but the supine position which is where a person lies flat on the back on the floor or on the yoga mat with the legs straight and together. Your arms should be on your sides with the palms facing downwards and the head, neck, and spine should be in a straight line.

There are 3 stages or Variations of Pada Sanchalanasana or Cycling yoga pose.

Variation 1 or Stage 1 of Pada Sanchalanasana or Cycling Yoga Pose:

  • Get into the base position, as mentioned above to practice Pada Sanchalanasana.
  • Now, raise the right leg, bend your knee and bring it closer to your chest. In this position, your thigh will be touching your chest.
  • Raise and straighten the right leg completely while staying in this position and then lower your right leg in a forward movement.
  • Bend your knee again in this forward position in such a way that when the knee comes back to chest, it has completed one round cyclic movement.
  • Make sure that in this cyclic movement the heel of your foot will not touch the floor while practicing Pada Sanchalanasana.
  • Complete these cyclic movements 10 times in the forward direction and 10 times in the backward direction while practicing Pada Sanchalanasana.
  • This completes one cycle of Pada Sanchalanasana or Cycling yoga pose from one leg.
  • Repeat the same cyclic movements with the left leg as well.

Breathing Pattern to be Followed While Practicing Pada Sanchalanasana Variation 1 or Cycling Yoga Pose Variation 1

  • Inhale while raising the leg.
  • Exhale when the knee touches the chest
  • Inhale while straightening the leg
  • Exhale while bending the knee and bringing the thigh close to your chest.

Variation 2 or Stage 2 of Pada Sanchalanasana or Cycling Yoga Pose Variation 2:

  • Get into the base position, as mentioned above to practice Pada Sanchalanasana or Cycling yoga pose.
  • Now, raise both legs, bend your knees and bring them closer to your chest. In this position, your thighs will be touching your chest.
  • Raise and straighten the right leg completely while staying in this position and then lower your leg in a forward movement.
  • Bend your knee again in this forward position.
  • Make sure when the right knee come back to chest, it has completed one round cyclic movement.
  • When the right thigh comes back to chest, straighten the left leg, bend your left knee and lower the leg in forward movement.
  • Move both legs alternatively as if you are peddling a bicycle.
  • Also, make sure that in this cyclic movement the heel of your feet will not touch the floor while practicing Pada Sanchalanasana.
  • Complete these cyclic movements alternatively 10 times in the forward direction and 10 times in the backward direction while practicing Pada Sanchalanasana or Cycling yoga pose.
  • This completes one cycle of Pada Sanchalanasana or Cycling yoga pose alternatively with both legs.

Breathing Pattern to be Followed While Practicing Pada Sanchalanasana Variation 2 or Cycling Yoga Pose Variation 2

  • Inhale while raising the leg.
  • Exhale when the knee touches the chest.
  • Maintain your breath while moving the legs alternatively while practicing Pada Sanchalanasana or Cycling yoga pose.

Variation 3 or Stage 3 of Pada Sanchalanasana or Cycling Yoga Pose:

  • Get into the base position, as mentioned above to practice Pada Sanchalanasana.
  • Now, raise both legs, bend your knees and bring them closer to your chest. In this position, your thighs will be touching your chest.
  • Raise both the legs and keep them together throughout the practice.
  • Straighten both legs completely while staying in this position and then lower your legs in a forward movement.
  • Bend your knees again in this forward position.
  • Make sure when the knees come back to chest, they have completed one round cyclic movement.
  • Bring the knees as close to the chest in backward movement as possible and straighten them as much as you can in the forward movement.
  • Slowly lower the legs together while keeping the knees straight until your legs are just above the floor.
  • Then bend your knees and bring them back to your chest.
  • Also, make sure that in this cyclic movement the heel of your feet will not touch the floor while practicing Pada Sanchalanasana.
  • Complete these cyclic movements 4-5 times in the forward direction and 4-5 times in the backward direction while practicing Pada Sanchalanasana or Cycling yoga pose.
  • This completes one cycle of Pada Sanchalanasana or Cycling yoga pose together with both legs.

Breathing Pattern to Be Followed While Practicing Pada Sanchalanasana Variation 3 or Cycling Yoga Pose Variation 3

  • Inhale while raising the leg.
  • Exhale when the knee touches the chest
  • Inhale again while straightening the leg.
  • Exhale while bending the legs to your chest while practicing Pada Sanchalanasana or Cycling yoga pose.

Benefits of Practicing Pada Sanchalanasana or Cycling Yoga Pose

  • Pada Sanchalanasana or Cycling yoga pose is an excellent yoga pose for both hip and knee joints and it stretches both of them and keeps them flexible.
  • Pada Sanchalanasana massages the abdominal organs and keeps them healthy.
  • Regular practice of Pada Sanchalanasana or Cycling yoga pose stimulates the digestive system and improves digestion.
  • Pada Sanchalanasana is a very good exercise for lower back and with regular practice; it also helps in getting rid of lower back ailments.
  • It is also one of the best exercises to get rid of the belly fat.
  • Pada Sanchalanasana is also considered very beneficial for women who have just delivered a baby.
  • With regular practice, Pada Sanchalanasana or Cycling yoga pose is said to keep reproductive system healthy.
  • Regular practice of Pada Sanchalanasana also helps in getting rid of constipation.

Precautions and Contraindications to Be Taken While Practicing Pada Sanchalanasana or Cycling Yoga Pose

  • People with high blood pressure should not practice Pada Sanchalanasana or Cycling yoga pose.
  • People with chronic heart conditions should not practice Pada Sanchalanasana.
  • People with back ailments like Sciatica and Slip Disk should not practice Pada Sanchalanasana as it may aggravate the condition.
  • People who have had any abdominal surgery in the recent past should also not practice Pada Sanchalanasana or Cycling yoga pose as this asana stretches the abdominal muscles.
  • Pada Sanchalanasana should not be practiced in the second and third trimester of Pregnancy.
  • Pada Sanchalanasana should not be practiced by people suffering from Hernia and Appendicitis.
  • You should not overstretch while practicing Pada Sanchalanasana or Cycling yoga pose. Go only as far as the body allows. Do not push yourself beyond the limits.
  • If you have any doubt about your condition consult a physician before practicing Pada Sanchalanasana and the practice should be done under the guidance of a trained yoga expert.

Tips to Practice Pada Sanchalanasana or Cycling Yoga Pose

  • While practicing Pada Sanchalanasana. Keep the torso and your head flat on the floor or on the yoga mat. Make sure you do not raise your head and move your torso while practicing the asana.
  • Relax in the base position (mentioned above) after completing one round of the asana till breathing becomes normal. Once the breathing becomes normal, you can start practicing Pada Sanchalanasana again. Be aware of the hips, thighs and lower back while relaxing.
  • If you get cramps in the abdominal muscles while practicing Pada Sanchalanasana, inhale deeply and gently push the abdomen outwards, and then relax the whole body with exhaling.

Written, Edited or Reviewed By:

, MD, FFARCSI

Last Modified On: July 18, 2017

Pain Assist Inc.

Pramod Kerkar
  Note: Information provided is not a substitute for physician, hospital or any form of medical care. Examination and Investigation is necessary for correct diagnosis.

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