Pada Chakrasana (Leg Rotation) – Posture, Alignment & Benefits

March 20, 2018

Pada Chakrasana (Leg Rotation) – Posture, Alignment & Benefits

Pada Chakrasana means Leg Wheel Posture. It might look simple to you, but can be very challenging actually. This posture aims to tone the leg, spinal and abdominal muscles.

1. Lie on your back and relax
2. Raise the right leg 5cm from the ground, keeping the knee straight
3. Rotate the entire leg clockwise 10 times in a large circle
4. The heel should not touch the floor
5. Maintain your buttocks and back on the mat
6. You can slightly press your palms down
7. Do not strain
8. Now rotate 10 times anti-clockwise
9. Repeat this with the left leg, first clockwise, then anti-clockwise
10. Rest and normalise your breathing

You can repeat this with raising both legs up together. Rotate both legs together, first clockwise, then anti-clockwise. The circular movement should be as large as possible.
Remember to keep the legs active: straight and together.

Benefits of Pada Chakrasana:
Pada Chakrasana is very good for the hip joints, obesity, toning of the abdominal and spinal muscles. It can help to improve digestion.

Contra-indications:
Avoid this posture if you suffer from high blood pressure or serious back conditions such as sciatica or slipped disc.

To be sure that you practise an asana correctly, we recommend to participate in our Yoga Teacher Training Program.

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