Pada Sanchalanasana – Cycling Posture

December 15, 2017

Pada Sanchalanasana – Cycling Posture

Pada Sanchalanasana is also known as Cycling Posture. Many of you might this posture from your childhood: we cycle while we lay down on our back.
Today we share a step by step asana tutorial and discuss the posture’s benefits and contra-indications.

Stage 1:

1. Lie in the starting position (shavasana) and relax.
2. Bend one knee and bring the thigh to the chest.
3. Raise and straighten the leg completely.
4. Lower the straight leg in a forward movement.
5. The heel should not touch the floor during the movement.
6. Reverse and repeat with the opposite leg.

Note: Inhale while straightening the leg. Exhale while bending the knee and bringing the thigh to the chest.

Stage 2:

1. Raise both legs.
2. Practise alternate cycling movements as though pedalling a bicycle.
3. Practise this 10 times forward and 10 times backwards.
Note: Breathe normally throughout.

Stage 3:

1. Raise both legs and keep them together throughout the practise.
2. Bring the knees as close as possible to the chest on the backward movement and straighten the legs fully on the forward movement.
3. Slowly lower the legs together, keeping the knees straight, until the legs are just above the floor.
4. Bend the knees and bring them back to the chest.
5. Practise 3 to5 forward cycling movements and the same in reverse.

Note: Do not strain!


• Good for hip and knee joints
• Strengthens abdominal and lower back muscles


Do not practise this posture if you suffer from serious lower back pain or extreme high blood pressure.


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