Steps to do Pada Sanchalanasana or Cycling Yoga Pose and its benefits

Pada Sanchalanasana or Cycling yoga pose is a part of Pawanmuktasana Yoga series. The asanas in this group are basically performed for the improvement of the digestive system and abdominal organs.

The basic purpose of Pada Sanchalanasana or Cycling yoga pose is to strengthen the digestive system and is very useful for people who suffer from indigestion, constipation, heartburn, gas or excess wind, lack of appetite, disorders of the male and female reproductive systems, diabetes and varicose veins, etc. and other abdominal discomfort.

Preparation before practicing Pada Sanchalanasana

1. Make sure your stomach and intestines are empty before you start practicing Pada Sanchalanasana or the bicycle yoga pose. This will help stimulate the digestive system and make it healthy.
2. It is best to practice Pada Sanchalanasana or do yoga by bicycle early in the morning.
3. Before starting the practice, both the mind and the body should be calm and relaxed. It is best to take a break of about 30-40 seconds between practicing different yogasanas and lying down in Shavasana, as this will relax the body and breathing will also return to normal.
4. To get the maximum benefits from the practice of Pada Sanchalanasana, you must be aware of your body movements, breathing pattern, intra-abdominal pressure and muscle stretching.

Steps to do Pada Sanchalanasana or Cycling Yoga Pose

The Pada Sanchalanasana or cycling yoga posture is performed in the base position and this base position is nothing more than the supine position, where a person lies on their back on the floor or on the yoga mat with their legs stretched out together. Your arms should be on your side with your palms down, and your head, neck, and spine should be in a straight line.

There are 3 stages or variations of Pada Sanchalanasana or the bicycle yoga posture.

First Variation

1. Get into the base position, as mentioned above to practice Pada Sanchalanasana.
2. Now, raise your right leg, bend your knee, and bring it close to your chest. In this position, your thigh will touch your chest.
3. Fully raise and straighten your right leg while in this position, and then lower your right leg in a forward motion.
4. Bend the knee again in this forward position so that when the knee returns to the chest, you have completed a round cyclic motion.
5. Make sure that in this cyclical movement the heel of your foot will not touch the floor while practicing Pada Sanchalanasana.
6. Complete these cyclical movements 10 times in the forward direction and 10 times in the reverse direction while practicing Pada Sanchalanasana.
7. This completes a cycle of Pada Sanchalanasana or one-legged bicycle yoga posture.
8. Repeat the same cyclical movements with the left leg as well.

Breathing Pattern

• Inhale while raising your leg.
• Exhale when the knee touches the chest
• Inhale while straightening your leg
• Exhale as you bend your knee and bring your thigh close to your chest.

Second Variation

1. Enter the base position, as mentioned above, to practice Pada Sanchalanasana or bicycle yoga posture.
2. Now, raise both legs, bend your knees and bring them closer to your chest. In this position, your thighs will touch your chest.
3. Fully raise and straighten your right leg while staying in this position, and then lower your leg in a forward motion.
4. Bend your knee again in this forward position.
5. Make sure that when the right knee returns to the chest, you have completed a round cyclic movement.
6. When the right thigh returns to the chest, straighten the left leg, bend the left knee, and lower the leg forward.
7. Move both legs alternately as if you were selling a bicycle.
8. Also, make sure that in this cyclical movement the heel of your feet will not touch the ground while practicing Pada Sanchalanasana.
9. Complete these cyclical movements alternately 10 times forward and 10 backwards while practicing Pada Sanchalanasana or Cycling Yoga Pose.
10. This completes a cycle of Pada Sanchalanasana or Cycling yoga poses alternately with both legs.

Breathing Pattern

1. Inhale while raising your leg.
2. Exhale when the knee touches your chest.
3. Hold your breath while moving your legs alternately while practicing Pada Sanchalanasana or Cycling yoga pose.

Third Variation 

1. Enter the base position, as mentioned above, to practice Pada Sanchalanasana.
2. Now, raise both legs, bend your knees and bring them close to your chest. In this position, your thighs will touch your chest.
3. Raise both legs and hold them together throughout practice.
4. Straighten both legs fully while remaining in this position, and then lower your legs in a forward motion.
5. Bend your knees again in this forward position.
6. Make sure that when the knees return to the chest, they have completed a round cyclic movement.
7. Bring your knees as close to your chest as possible back and straighten them as much as you can in the forward motion.
8. Slowly lower your legs while keeping your knees straight until your legs are just above the floor.
9. Then bend your knees and bring them back to your chest.
10. Also, make sure that in this cyclical movement, the heel of the feet will not touch the floor while practicing Pada Sanchalanasana.
11. Complete these cyclical movements 4-5 times in the forward direction and 4-5 times in the reverse direction while paying raptors for Pada Sanchalanasana or Cycling yoga pose.
12. This completes a cycle of Pada Sanchalanasana or cycling yoga pose along with both legs.

Breathing Pattern

1. Inhale as you raise your leg.
2. Exhale when the knee touches the chest
3. Inhale again while straightening your leg.
4. Exhale while flexing your legs towards your chest while practicing Pada Sanchalanasana or a bicycle yoga pose.

Benefits of Practicing Pada Sanchalanasana or Cycling Yoga Pose

1. Pada Sanchalanasana or Cycling yoga pose is an excellent yoga pose for the hip and knee joints and stretches and keeps them flexible.
2. Pada Sanchalanasana massages the abdominal organs and keeps them healthy.
3. Regular practice of Pada Sanchalanasana or bicycle yoga posture stimulates the digestive system and improves digestion.
4. Pada Sanchalanasana is a very good exercise for the lower back and with regular practice; It also helps to get rid of lower back ailments.
5. It is also one of the best exercises to get rid of belly fat.
6. Pada Sanchalanasana is also considered very beneficial for women who have just given birth.
7. With regular practice, Pada Sanchalanasana or Cycling Yoga are said to keep the reproductive system healthy.
8. Regular practice of Pada Sanchalanasana also helps to eliminate constipation.

Precautions  for Pada Sanchalanasana or Cycling Yoga Pose

1. People with high blood pressure should not practice Pada Sanchalanasana or yoga on a bicycle.
2. People with chronic heart disease should not practice Pada Sanchalanasana.
3. People with back ailments like Sciatica and Slip Disk should not practice Pada Sanchalanasana as it can aggravate the condition.
4. People who have had any abdominal surgery in the recent past should also not practice Pada Sanchalanasana or bicycle yoga, as this asana stretches the abdominal muscles.
5. Pada Sanchalanasana should not be practiced in the second and third trimesters of pregnancy.
6. Pada Sanchalanasana should not be practiced by people suffering from hernia and appendicitis .
7. You should not overstretch while practicing Pada Sanchalanasana or doing yoga on a bicycle. Go as far as the body allows. Don't push yourself beyond limits.
8. If you have any questions about your condition, consult a doctor before practicing Pada Sanchalanasana and the practice should be done under the supervision of a trained yoga expert.

Tips for practicing Pada Sanchalanasana or Cycling Yoga Pose

1. While practicing Pada Sanchalanasana. Keep your torso and head flat on the floor or on the yoga mat. Be sure not to lift your head and move your torso while practicing the asana.
2. Relax in the base position (mentioned above) after completing one asana turn until breathing becomes normal. Once breathing becomes normal, you can start practicing Pada Sanchalanasana again. Note the hips, thighs, and lower back as you relax.
3. If you have cramps in your abdominal muscles while practicing Pada Sanchalanasana, inhale deeply and gently push your abdomen out, then relax your entire body with your exhalation.

Final Words

I hope you enjoy this Pada Sanchalanasana or Cycling Yoga Pose. Every time I do it I feel more aware of my body, I focus on the points of support, I feel the mat and the earth under my hands and feet. Is awesome!