February 9, 2020
Pada Sanchalanasana
February 9, 2020
Padachakrasana (leg rotation)

Stage I : Lie in the starting position and relax.
Raise the right leg 5 em from the ground, keeping the knee straight.
Rotate the entire leg clockwise 10 times in as large a circle as comfortable.
The heel should not touch the floor at any time during the rotation.
Rotate 10 times anti-clockwise.
Repeat with the left leg, first clockwise, then anti-clockwise.
Do not strain.
Rest and practise abdominal breathing until the respiration returns to normal.

Stage 2: This may be repeated raising both legs together, but do not strain.
Be aware that this is a more strenuous practice.
Keep the legs together and straight throughout the practice.
Rotate both legs clockwise and then anti-clockwise 3 to 5 times.
The circular movement should be as large as possible.
Breathing: Inhale while moving the leg(s) upwards. Exhale while lowering the leg(s).
Awareness: On the rotation of the leg(s), the effects of the asana on the hips and abdomen, and synchronizing the movements with the breath.
Contra-indications: Not to be performed by persons suffering from high blood pressure or serious back conditions such as sciatica and slipped disc.
Benefits: Good for the hip joints, obesity, toning of the abdominal and spinal muscles.

Credits: Asana Pranayama Mudra Bandha, Bihar School of Yoga
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