Pada-Chalanasana is also named as Cycling Yoga Pose and it is considered as a part of Pawanmuktasana Yoga Series. This asana is dedicated to improvement in the health of abdominal organs and digestive system. It is often recommended to patients suffering from lack of appetite, excess wind, acidity, constipation and indigestion. This yoga pose is suitable for both men and women and has a major impact on the health of reproductive system.

Things to know before performing pada-chalanasana:

The best time to perform Pada-Chalanasana yoga pose is early morning and it must be practiced with an empty stomach so that it can stimulate the health of digestive system. Before beginning this yoga exercise, it is important to sit calm and relax your body for few seconds. Experts recommend taking rest of around 30 to 40 seconds between different yoga poses. In order to take maximum benefits from this yoga pose, a person needs to ensure awareness about all body movements, abdominal pressure, breathing pattern, and muscular stretch. However, it is not good to overstretch your body while doing this asana. It must be performed by staying within body limits of an individual.

While practicing Pada-Chalanasana, it is important to keep your head and torso flat on the floor. One should relax in the base position right after finishing one round of Pada-Chalanasana and wait until breathing becomes normal. Make sure to start next round only when your lower back, thighs, and hips feel relaxed. In case, if while practicing Pada-Chalanasana, you feel cramps or pain in abdominal muscles take some time to inhale and exhale deeply so that your body can feel relaxed. Do not perform this yoga pose if you have any doubt about instructions, it is good to start the first session under the guidance of trained experts.


Lie down on the floor on your back. Heels and feet should be close to each other. The whole body should remain straight. Place your hands close to the thighs and palms face-down on the floor. Stretch your legs forward as much as possible. Now, raise your legs above the ground and move them in up and down motion or in the same motion of cycling. Keep your head firm on the floor.

Repeat the exercise for about fifteen to twenty times.

Who should not practice Pada-Chalanasana?

  • People that are suffering from the high blood pressure issue are not advised to practice Pada-Chalanasana.
  • If you are a sufferer of chronic heart conditions then also it is good to avoid Pada-Chalanasana.
  • Pada-Chalanasana is not suitable for people who are already suffering from slip disk and sciatica pain as it may increase the pain.
  • If you have undergone certain kind of abdominal surgery in near past, this Pada-Chalanasana must be avoided as it causes stretching of abdominal muscles.
  • This asana should not be practiced during second and third trimester by a pregnant lady.
  • If you are a patient suffering from Appendicitis or Hernia, this yoga pose is not for you.


Pada-Chalanasana helps to build strong thighs, knees, ankles and legs; improves your digestive system. It reduces flatulence, afara, and activates the digestive enzymes. This exercise helps to avoid indigestion, urine disease, kidney stones and other disorders related to the gall-bladder. It also controls obesity. Pada-Chalanasana is a very simple exercise which can be done by both men and women. It is extremely beneficial to women. It helps you to become energetic and reduces fatigue.

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