Introduction
Padachalasana (from Pada = leg, Chalana = movement) is a dynamic yoga exercise performed while lying on the back, where the legs are moved in a cycling motion. It is particularly effective for strengthening the abdominal muscles, hips, and thighs, and is commonly taught in warm-up sequences or therapeutic practices.
How to Practice
Benefits Physical Benefits:
Contraindications Avoid or modify if you have:
How to Practice
- Lie flat on your back on a yoga mat. Keep arms alongside the body, palms facing down.
- Bend one knee and bring it toward the chest.
- Extend the leg forward and upward as if pedaling a bicycle.
- Repeat the motion with alternate legs, creating a smooth cycling movement.
- Continue for 10–15 rounds forward and then 10–15 rounds backward.
- Breathe naturally throughout the practice.
Benefits Physical Benefits:
- Strengthens abdominal and core muscles.
- Improves flexibility of the hip joints and thighs.
- Tones the leg muscles and reduces stiffness in knees and hips.
- Stimulates blood circulation in the pelvic and lower abdominal region.
- Helps in burning calories and reducing belly fat.
- Improves digestion and relieves gas, bloating, and constipation.
- Beneficial for reproductive health in both men and women.
- Helps in managing stiffness due to sedentary lifestyle.
Contraindications Avoid or modify if you have:
- Severe lower back pain or spinal injury.
- Recent abdominal surgery, hernia, or ulcers.
- Advanced pregnancy.
- Severe arthritis in hips or knees.
