Practice:
Lie on the back.

Variation A:
Breathing normally raise the right leg and make a bicycling movement, keeping the ankle flexed. Slowly draw circles as large as possible with the leg. Cycle 10 times forwards and 10 times backwards. Repeat the exercise with the other leg. Return to the starting position.

Variation B - With both legs – alternating the legs:
>Breathing normally raise the legs and perform bicycling movements. Cycle 10 times forwards and 10 times backwards. Return to the starting position.

Variation C - With both legs at the same time (without illustration):
>Breathing normally raise the legs and perform bicycling movements with both legs together. Cycle 5 times forwards and 5 times backwards. Return to the starting position and relax the body.

Benefits:
Strengthens the abdominal and leg muscles. Promotes mobility of the hips and knees. Stimulates circulation, especially in the legs and helps to relieve varicose veins and thrombosis. Relaxes and improves blood supply to the hip, knee and ankle joints. The exercise is a good preparation for meditation posture.

Caution:
Place the hands under the buttocks if there are problems with the lower back.

After this exercise relax in Anandasana.

Asana is included in the following categories:
Asanas and Exercises to Strengthen Leg Muscles
Asanas and Exercises to Improve Mobility of the Knee Joints
Asanas and Exercises to Aid Venous Return