Padachakrasana
leg rotation
Stage 1
Lie in the starting position and relax. Raise the right leg 5 cm 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.
Precautions
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.