Pada Sanchalanasana

Cycling Pose

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Strengthens the core, abdomen, and lower back

Improves hip and knee flexibility and joint mobility

Tones the quadriceps, hamstrings, and calves

Gently massages digestive organs and aids gut health

Boosts circulation in the lower body and extremities

Improves coordination, body awareness, and energy

About This Pose

Pada Sanchalanasana is a dynamic supine practice from the Pawanmuktasana series where you lie on your back and move the legs in a cycling motion, mimicking the action of pedaling a bicycle. Done with one leg at a time or both together, it is a gentle yet effective way to build core strength and support digestive health.

Step-by-Step Guide

Follow these steps to practice Pada Sanchalanasana safely

1
Lie on your back with the legs together and the arms resting beside the body
2
Raise the right leg, bend the knee, and draw it toward the chest
3
Straighten the leg upward and lower it back to the floor in one smooth arc
4
Repeat this pedaling motion about 10 times, then switch to the left leg
5
For the second stage, raise both legs and cycle them together as if pedaling a bicycle
6
Finish by lowering the legs, resting flat, and letting the breath settle