Bicycle Pedaling Movement (Cycling Exercise): A Simple and Effective Yogic Practice

Greetings to everyone! Welcome to our program, “From Health to Happiness.” Today, we will discuss a simple yet highly beneficial yogic exercise known as Bicycle Pedaling Movement. This practice resembles mimicking the motion of cycling and offers numerous health benefits.

Benefits of Bicycle Pedaling Movement

1. Helps Reduce Belly Fat: This exercise is effective in burning excess fat accumulated around the abdomen.
2. Strengthens Abdominal Muscles: It enhances the strength and endurance of the abdominal muscles.
3. Improves Digestion: The exercise promotes a healthy digestive system by activating the core muscles.

How to Perform Bicycle Pedaling Movement

1. Lie down on a yoga mat or a soft surface on your back.
2. Place your elbows close together, aligned with your shoulders.
3. Keep your chest expanded, resembling the posture of Lord Hanuman.
4. Bring your heels and toes together and slowly bend your knees towards your chest.
5. Lift both legs up at a 90-degree angle and then slowly lower them without letting the heels touch the ground.
6. Perform the exercise in a clockwise direction for 1.5 to 2 minutes.
7. Rest briefly, then repeat the exercise in an anti-clockwise direction for the same duration.
8. After completing both directions, relax in the Shavasana (Corpse Pose) for a few minutes.

Precautions

• Elbow and Shoulder Alignment: Ensure that your elbows and shoulders are in a straight line.
• Expand Your Chest: Keep your chest expanded during the exercise for maximum benefits.
• Relax Your Neck: Keep your neck muscles relaxed throughout the practice.
• Knees Together: Maintain contact between your knees while performing the exercise.
• Difficulty in Lifting Legs: If lifting your legs to a 90-degree angle is challenging, try lifting them to a 60-degree angle instead.
• Practice with One Leg: If both legs are difficult to lift simultaneously, perform the exercise using one leg at a time.
  

Special Considerations

• Pregnant women, those experiencing menstruation, or individuals with hernia, ulcers, or stomach pain should perform this exercise with one leg only.
• Practicing with eyes closed can increase the benefits of the exercise.
• After 3-4 minutes of practice, take at least 1 minute for self-observation and relaxation.

Suggested Duration

• For General Practice: Perform for 1.5 minutes from bottom to top and 1.5 minutes from top to bottom.
• For Those Aiming to Reduce Belly Fat: Practice for 2 minutes in each direction for better results.

After completing the exercise, rest in Shavasana, keeping your legs apart with toes pointing outward. When ready to get up, roll to your side before sitting up. Regular practice of this exercise can help melt away excess belly fat and promote a healthy and toned body.

May the blessings of the Supreme Power always be upon you. Stay happy, healthy, and full of joy!

Yoga Instructor Dhakaram
Founder, YogaPeace Institute