Shayanapadasanchalanasan Shayanapadasanchalanasana Legs-movement Posture Yoga Asanas Mudra Benefits How to do Practice Yogic History Poses Beginners

Shayanapadasanchalanasana (Legs-movement Posture)

Lie down on your back. Raise the right leg straight up without bending at the knee and immediately bring it back.

Repeat with the left leg. Practise eight times with each leg.

Continue to lie down on the back and raise both the legs together and immediately bring them back. Practise, eight times.

Raise both the legs up without bending at the knees. Spread them on either side and bring them together. Practice eight times before bringing them to the rest position.

Raise both the legs straight up. Take them towards the head and bring them back to the ground. Do it at least eight times.

Continue to lie down on your back and raise both the legs about two feet. Do not bend at the knees. Now raise one leg and lower the other in quick succession eight times.

Continue to lie down on the back. Raise the legs and mover them as if cycling for eight times.

Continue to lie down on the back. Raise both the legs vertically without bending at the knees. Movie them from the hips in such a way that they cross each other like the blades of a pair of scissors. Once bring the right leg above the left and next the other way. Repeat eight times.

Continue to lie down on the back and raise both the legs vertically up. Bend the legs at the knees with a jerk so that the heels strike against the buttocks. Repeat eight times.

Continue to lie down on the back. Raise the right leg straight up and hold the toes with the right hand. Release the toes and bring the leg back to the ground. Repeat with the left leg. Practise with each leg eight times.

Continue to lie down on your back. Raise both the legs together straight up and hold the toes with the respective hands. Release the toes and bring the legs back to the ground. Practise eight times.

Continue to lie down on the ground. Turn from the waist on each side alternately. As far as possible, do not move the head and the heels. Practise at least eight times on each side.

Continue to  lie down on the back. Bend the left leg at the knee, placing the sole on the ground. Now turn the knee to touch the ground, first on the right side and then on the left. Repeat with the right leg. Practise eight times with each leg.

Continue to lie down on the back. Bend both the legs at the knees, placing the soles on the ground. Keep both the knees together. Now turn them on the right side to touch the ground with the right knee. Next, turn them on the left side to touch the ground with the left knee.

Continue to lie down on the back. Raising the left leg bend it at the knee. Place the hands on the left knee and press against the chest. Raise the head and touch the knee with the chin. Repeat with right leg. Practise times with each leg.

Continue to lie down on the back. Bend both the legs at the knees and wrap round the knees both the arms, holding the elbows. Press the knees against the chest. Raising the head, touch the knees with chin. Release the knees and bring the legs back to the ground. Practise eight times.

Continue to lie down on the back. Bend the left leg at the knee, hold the big toe with left hand and the foot with the right. Press the left foot against the chest. Raising the head, touch the nose with the big toe of the left foot. Release the foot and bring the leg back to the ground.

Repeat with the right leg. Practise eight times with each leg.

Continue to lie down on the back. Raise both the legs and bend them at the knees. Hold the feet with the respective hands and raising the head touch the nose with the big toes. Release the feet and bring the legs back to the ground. Repeat eight times.

Continue to lie down on the back. Take both the hands behind the back and hold the elbows. Raise the right leg and take it, first on the right side to touch the ground and then on the left side. Repeat with the left leg. Practise eight times with each leg.

Continue to lie down on the back. Spread the hands on the sides so as to bring them in line with the shoulders. Raise the left leg and touch the palm of the right hand with the toes. Bring the left back to rest. Repeat with the right leg. Practise eight times with each leg.

Continue to lie on the back Keep the hands on the sides. Raise both the legs together and take them on the right side to bring them in line with the right shoulder. Similarly, take them on the left shoulder. Practise eight times on each side.

Continue to lie down on the back. Raise both the legs together about a foot and a half from the ground. Revolve them in a circle, first in a clockwise direction and then in an anti-clockwise dire3ction. Practise eight times in each direction.

Continue to lie down on your back. Slowly raise head and back forward towards legs and return to the rest position. Practise it, eight times.

Continue to lie down on the back hands under the knees, holding the wrists. Now raise the legs and take them back over the hand to touch the ground with the toes. Bring the legs back to the starting position. Practise eight times.

Continue to lie down on the back. Bend both the legs at the knees, placing the soles on the ground. Take the hands over the hand and hold the elbows. Now, raise the body at the waist and then strike against the ground by letting it drop.

Repeat eight times.

While maintaining the position of the body raised at the waist, take it on the right and left sides quickly without moving from the head and feet.

Repeat eight times.          

Benefits:- This posture can be practiced by all between the age of 12 to 75. It prevents deformity of spine in old age, arthritis of vertebrae, feet, knees, elbows and other joints, varicose veins, disorders of stomach, weaknees of kidneys, hernia, disorders of sperm and ovum and constipation. Keep all joints of the body in healthy condition. Regulates menstruation. Keep waist and back supple. Improves digestion and appetite. Prevents pot-bellying. This posture is useful to all and should be practiced regularly.