Pada Sanchalanasana – Cycling yoga pose
Pada Sanchalanasana or Cycling yoga pose is a part of a digestive/abdominal group of asanas. The asanas of this group strengthen the digestive system. These asanas are extremely beneficial for lower belly fat and flat stomach. Pada Sanchalanasana or Cycling yoga pose is very good for people suffering from indigestion, constipation, acidity, gas or excess wind, lack of appetite, disorders of reproductive systems, diabetes and other abdominal ailments.
Pada Sanchalanasana steps – Stage 1
- Spread a Yoga Mat on the ground and lie down in the supine position on it.
- Keep your legs straight, stretched and together.
- Keep your arms by the sides with the palms facing down.
- This is the starting position.
- Inhale and raise your right leg, bend the knee as you exhale and bring the thigh close to your chest.
- Next, raise and straighten the right leg completely as you inhale.
- Now, lower your right leg in a forward movement, until the leg is just above the floor.
- Exhale and bend the knee again and bring it back to the chest to complete one cycling movement.
- You should ensure that the heel of your foot should not touch the floor during the movement.
- Practice these cycling movements 10 times in the forward direction and 10 times in the backward direction.
- Repeat the same procedure with the left leg.
Pada Sanchalanasana steps – Stage 2
- Lie in the starting position as mentioned above to practice the second variation of Pada Sanchalanasana or Cycling yoga pose.
- Raise both your legs, bend the knees and bring the thighs close to your chest.
- Raise and straighten the right leg completely.
- As you lower your right leg in a forward movement, raise and straighten your left leg.
- Bend your right knee again bringing it back to the chest.
- Your left leg now shall follow the movement of the right leg, as if you are peddling a bicycle.
- Move both legs simultaneously in Cycling, making 15-20 forward movements and then 15-20 backward movements.
- Breathe normally throughout the practice.
Pada Sanchalanasana steps – Stage 3 (Variation)
- Lie in the starting position as mentioned above to practice the third variation of Pada Sanchalanasana or Cycling yoga pose.
- Inhale and raise your both legs keeping them together.
- Remember that you have to keep both your legs together throughout the practice in this variation of Pada Sanchalanasana.
- Exhale and bend both your knees in such a manner that your thighs come close to your chest on the backward movement.
- Next, inhale and straighten your legs fully on forward movement.
- Now, slowly lower your legs together, keeping the knees straight, until the legs are just above the floor.
- Exhale and bend your knees again bringing them back to the chest.
- You can practice 5-10 forward cycling movements and 5-10 in the reverse direction.
Yoga Cycling Pose Benefits
- Pada Sanchalanasana is an excellent yoga for both hip and knee joints.
- This Yoga pose also is extremely good in getting rid of belly fat and thus helps in weight loss.
- Regular practice of Pada Sanchalanasana or Cycling yoga pose strengthens abdominal and lower back muscles.
- This asana also massages the abdominal organs and keeps them healthy.
- This Cycling yoga pose stimulates the digestive system and improves digestion.
- Regular practice of Pada Sanchalanasana helps in getting rid of lower back ailments.
Pada Sanchalanasana (Cycling Yoga Pose) Contraindications
- People with high blood pressure should not practice Pada Sanchalanasana.
- People with any heart ailment should not practice Pada Sanchalanasana.
- People with back ailments like Sciatica and Slip Disk should not practice Pada Sanchalanasana.
- Pada Sanchalanasana should not be practiced in the second and third trimester of Pregnancy.
- Pada Sanchalanasana should be avoided by people suffering from Hernia.
Pada Sanchalanasana Or Cycling Yoga Pose Tips
- While practicing Pada Sanchalanasana you should keep the rest of the body including your head flat on the floor throughout the practice.
- Relax in Savasana after completing each variation of this asana till the breathing becomes normal. Once the breathing becomes normal, you can start practicing Pada Sanchalanasana again.
- If you get cramps in your abdominal muscles while practicing this asana, particularly the variation 3, inhale deeply and gently push the abdomen outwards, and then relax the whole body with exhalation.
For other Yoga Poses to reduce the belly, read –