Padavrittasana (Leg rotation)

Pad and Vritta means foot and a circle or rotation respectively. Practitioners’ maneuvering of legs is in a circle, hence the name.

1. Lay down on your back, Keep both hands in the straight line of shoulders and palms firmly fixed to floor and facing it.

2. Inhale and lift left leg up and rotate it making a big circle by foot in air.

3. Make 5 to 10 circle in one direction and the same numbers in the opposite.

4. Repeat the practice with right leg also in the identical way. Don’t allow the legs to bend at knees.

5. After performing with one leg, do it with both the legs joined together, in the same way but lesser in numbers, say 2 to 5 or as per capacity of individual.

6. It can be performed with keeping palms near thighs facing floor, for better balance and lesser effort.

7. Ensure that the rotation is practiced in the same numbers in both directions.

Benefits of Padavrittasana (Leg rotation) – Very useful exercise for the persons having problems of knee pain, obesity, apple shaped belly and heavy hips and thighs. Makes stomach light and in good shape.

Caution – In case of any kind of backache, Heart problem, High BP, Hernia, one should not practice with both legs.