Keep head flat on mat throughout all 3 stages. Stage I: Lie in Base Position. Raise right leg. Bend knee. Bring thigh to chest. Raise and straighten leg. Lower straight leg in a forward movement (heel doesn’t touch mat). Repeat 10 times. Switch sides. Stage II: Raise both legs. Practice alternate cycling movements as if you’re peddling a bike. Practice 10x forward & 10x backward. Stage III: Raise both legs. Keep them together. Bring knees close to chest on backward movement and straight legs on forward movement. Slowly lower legs together until legs are just above mat. Bend knees and bring them to chest. Practice 3-5 forward cycling movements and same in reverse. <\/p>\n","protected":false},"excerpt":{"rendered":"
Keep head flat on mat throughout all 3 stages. Stage I: Lie in Base Position. Raise right leg. Bend knee. Bring thigh to chest. Raise and straighten leg. Lower straight leg in a forward movement (heel doesn’t touch mat). Repeat 10 times. Switch sides. Stage II: Raise both legs. Practice alternate cycling movements as if […]<\/p>\n","protected":false},"featured_media":63025,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[117,30],"pose_types":[35,43,45,38,49],"pose_anatomy":[54,56,58],"pose_chakras":[66],"pose_therapy":[87,88,90],"pose_drishti":[98],"pose_dosha":[100],"pose_meridian_lines":[],"class_list":["post-58513","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-seated-floor-yoga-lesson-planner","pose_category-yoga-lesson-planner","pose_types-balance","pose_types-hip-opener","pose_types-seated-floor","pose_types-strengthen","pose_types-supine","pose_anatomy-core","pose_anatomy-hips","pose_anatomy-lower-back","pose_chakras-solar-plexus-centre","pose_therapy-leg-congestion","pose_therapy-poor-posture","pose_therapy-varicose-veins","pose_drishti-up","pose_dosha-pitta"],"acf":[],"yoast_head":"\n