IntermediatesupineChakra Padasana
चक्र पादासन
Chakra Padasana, the Leg Rotation or Cycling pose, involves lying supine and rotating the legs in circular motions as if pedalling a bicycle. This dynamic movement strengthens the abdominal muscles, hip flexors, and quadriceps while mobilizing the hip and knee joints. The controlled circular motion builds endurance in the core and is excellent preparation for more demanding supine postures.
Anatomy Involved
Benefits
- Strengthens the abdominal muscles and hip flexors
- Mobilizes the hip and knee joints
- Improves circulation in the lower body
- Builds core endurance
- Aids digestion and relieves gas
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Recent abdominal surgery
- Hernia
- Acute lower back pain
- Late-term pregnancy
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the back of the head gently into the floor
- 2Keep the lower back in its natural curve
- 3Relax the shoulders away from the ears
- 4Soften the facial muscles and jaw
- 5Breathe deeply into the belly
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
knee injury
Keep knee slightly bent during leg circles.
back pain
Keep leg higher, make smaller circles, or bend the non-moving leg.
hip injury
Reduce range of motion and keep the leg bent.
sciatica
Reduce range, keep leg bent, and avoid stretching too far.
menstruation
Perform smaller circles with less effort.
Target Areas
Practice Flow
About this Pose
Chakra Padasana, the Leg Rotation or Cycling pose, involves lying supine and rotating the legs in circular motions as if pedalling a bicycle. This dynamic movement strengthens the abdominal muscles, hip flexors, and quadriceps while mobilizing the hip and knee joints. The controlled circular motion builds endurance in the core and is excellent preparation for more demanding supine postures.
How to Practice
1. Lie on your back with legs extended straight and arms alongside your body.
2. Inhale and lift both legs slightly off the floor, about 30 degrees.
3. Keep your arms on the floor, palms facing down, for balance.
4. Keeping your legs straight, without bending your knees, rotate them in a circular motion in a clockwise direction.
5. Rotate slowly and in a controlled manner, focusing on your abdomen.
5 more steps remaining
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Modifications
Adaptive versions for different needs
Bent Knee Chakra Padasana
For: beginner
This variation allows for easier core engagement and reduces strain on the lower back. By bending the knees, you shorten the lever arm, making the circular leg movements less demanding.
Featured in Sequences
Practice Chakra Padasana as part of these guided sequences
Frequently Asked Questions
Common questions about Chakra Padasana
What is Chakra Padasana?
Chakra Padasana, the Leg Rotation or Cycling pose, involves lying supine and rotating the legs in circular motions as if pedalling a bicycle. This dynamic movement strengthens the abdominal muscles, hip flexors, and quadriceps while mobilizing the hip and knee joints. The controlled circular motion builds endurance in the core and is excellent preparation for more demanding supine postures.
What are the benefits of Chakra Padasana?
Strengthens the abdominal muscles and hip flexors. Mobilizes the hip and knee joints. Improves circulation in the lower body. Builds core endurance. Aids digestion and relieves gas.
Who should avoid Chakra Padasana?
Avoid this pose if you have: Recent abdominal surgery, Hernia, Acute lower back pain, Late-term pregnancy.
How many steps are in Chakra Padasana?
Chakra Padasana is practiced in 10 steps. Lie on your back with legs extended straight and arms alongside your body.
Is Chakra Padasana suitable for beginners?
Chakra Padasana is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Chakra Padasana help with?
Chakra Padasana is therapeutic for: strength, flexibility, posture correction, back pain, digestive problems.
What poses should I do before Chakra Padasana?
Prepare with: Supta Tadasana, Apanasana, Supta Padangusthasana I. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Chakra Padasana with other poses