PADACHAKRASANA

STEPS

1. Lie flat on your back with legs extended and arms resting alongside the body, palms facing down.

2. Keep the body relaxed and breathe normally.

3. Inhale and slowly raise the right leg off the floor to about 30–40 degrees, keeping it straight without bending the knee.

4. Begin to rotate the right leg in a circular motion (clockwise), making smooth and controlled circles.

5. Perform 5–10 rotations, breathing steadily.

6. Reverse the direction and rotate the leg anti-clockwise for 5–10 rounds.

7. Slowly lower the leg back to the floor and relax.

8. Repeat the same process with the left leg.

9. For advanced practice, both legs can be lifted together and rotated in large circles.

BENEFITS

1. Physical Benefits
• Strengthens abdominal muscles and tones the waistline
• Improves flexibility and mobility of hip and knee joints
• Strengthens thighs and leg muscles
• Helps reduce belly fat through core engagement
• Enhances spinal and pelvic stability

2. Circulatory Benefits
• Improves blood circulation in lower limbs
• Prevents stagnation of blood in legs, helpful in varicose veins

3. Digestive Benefits
• Stimulates abdominal organs
• Improves digestion and helps relieve constipation

4. Therapeutic Benefits
• Helpful in rehabilitation after weakness or long bed rest
• Beneficial for post-natal recovery (with guidance)
• Reduces stiffness in hips, thighs, and lower back

5. Energetic & Emotional Benefits
• Activates core energy, improving stability
• Builds focus and body awareness

CLINICAL IMPORTANCE

1. Musculoskeletal System
• Strengthens abdominal, hip, and thigh muscles
• Improves mobility of hip and knee joints
• Helps in reducing stiffness of lower back and pelvis
• Supports rehabilitation in muscle weakness and post-immobility

2. Circulatory System
• Enhances blood circulation in lower limbs
• Prevents venous stasis, useful in managing early stages of varicose veins
• Reduces swelling and heaviness in legs

3. Digestive System
• Stimulates abdominal organs
• Improves peristalsis and digestion
• Helps relieve constipation and bloating

4. Reproductive & Pelvic Health
• Improves pelvic circulation
• Supports post-natal recovery under supervision
• Maintains flexibility of pelvic muscles

5. Nervous System
• Enhances neuromuscular coordination of lower limbs
• Induces relaxation when performed slowly with breath awareness

VARIATIONS
• Single Leg Rotation – Rotating one leg at a time (beginner-friendly, less strain on the back).
• Double Leg Rotation – Both legs lifted together and rotated in circles (advanced, requires more core and back strength).
• Small Circles – Making smaller rotations for those with weak abdominal muscles or back pain.
• Large Circles – Performing big, wide rotations for advanced practice and hip mobility.
• Slow Controlled Rotation – Focus on strength and stability (therapeutic use).
• Fast Rotation – Sometimes used in warming-up sequences for loosening hips and thighs.

ORIGIN & ETYMOLOGY
• Derived from Sanskrit:
Pada = leg
Chakra = wheel or circular movement
Asana = posture

• Thus, Padachakrasana means “the posture of rotating the leg like a wheel.”
• It is not a traditional meditative asana but a Sukshma Vyayama (loosening exercise) widely practiced in preparatory yoga routines and therapeutic yoga, especially for warming up hips, thighs, abdomen, and pelvic region.

TIPS
• Keep the leg straight during rotation, avoid bending the knee.
• Perform the movement slowly and steadily, not with jerks.
• Keep the lower back pressed to the mat to prevent strain.
• Start with small circles if you are a beginner or have back issues.
• Breathe normally throughout, avoid holding breath.
• Perform equal rotations clockwise and anti-clockwise.
• Practice on an empty stomach or at least 3–4 hours after meals.
• Avoid if suffering from severe back pain, recent abdominal surgery, or hernia.

ANATOMY

Muscles Involved
• Core – rectus abdominis, transverse abdominis, obliques
• Hips – iliopsoas, gluteus medius, gluteus minimus
• Thighs – quadriceps, hamstrings, adductors
• Calves – gastrocnemius, soleus, tibialis anterior

Joints Engaged
• Hip joint – flexion, abduction, adduction, rotation
• Knee joint – kept extended throughout
• Lumbar spine – stabilized with abdominal contraction
• Ankle joint – remains in neutral or slight dorsiflexion

Supporting Structures
• Pelvic floor – provides stability during rotation
• Spine – requires core engagement for protection
• Shoulder girdle – stabilizes body with arms pressing into the mat