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OVERVIEW & PURPOSE

This exercise is great for people that experience back pain or discomfort. This asana is also great for the hip and knee joints, while strengthening lower back and abdominal muscles.

BENEFITS

  • Stronger abdominal muscles
  • Relieves lower back pain
  • Improved posture

PREPPING FOR THE POSE

Though this exercise can be practiced on its own, you’ll notice even greater benefits if practiced on a “warm body”. Poses to help you achieve that would be:

  • Leg Lifts

PROPS & VARIATIONS

Props are very important to a practice. They are made to assist in correct postures, and assist in injury prevention. Please use them if necessary.

  • Double your mat if necessary for the low back.

GETTING INTO IT

Feel this pose in your abdominal, hips, knee joints, glutes and groin muscles.

    1. Begin on your back, palms down.
    2. Inhale, raise one leg up to your body’s capacity, bend the knee.
    3. Exhale as you straighten your leg as if pushing on a pedal.
    4. Complete the cycling movement without touching the floor.
  • Inhale, bend the knee and bringing the thigh to the chest to repeat the motion.
  1. Practice this 5 times with each leg individually.

Then: practice this 10 rounds in complete cycling motion alternating legs.

THINGS TO CONSIDER

  • Can you tell which side of your body is stronger?

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