Pada Sanchalana

Position : Tadasana

Stage I  :  Forward and Backward Movement

Practice :

• Bring the right leg upwards and forwards and at the same time stretch the foot forward. Bring the leg back to center.
• Then move the leg backwards and stretch the foot backward. Bring the leg back to center.
• This is one round. Repeat 10 rounds. Repeat the same practice with the left leg.

Stage II :  Sideways Movement

Practice :

• Raise the right leg sideways to the right as much as you can.
• Return to the center. Raise the left leg sideways to the left as much as can.
• This is one round . Repeat 10 rounds.

Note  :

• Avoid bending the knee throughout the practice.
• Can keep the hands on the waist region or can have wall support for proper balance.
• The leg movement should be continuous.
• Gradually increase the speed as much as you can.
• Raise the leg forward and backward as much as you can.