Stage 1

Steps

1. 1. Lie on your back.
   2. Raise your left leg, bending the knee and bringing the thigh towards your chest.
   3. Inhale and straighten your leg completely. Then lower the straight leg in a forward motion.
   4. Exhale, bend the knee again, and bring it back to your chest to complete the cycling motion. Keep the heel lifted throughout the movement, avoiding contact with the floor.
   5. Repeat this cycle 10 times in a forward direction, then reverse and repeat 10 times backward.
   6. Switch legs and repeat the same steps with your right leg

Stage 2

Steps

1. 1. Raise both legs and perform alternate cycling movements as if pedaling a bicycle.
   2. Practice 10 times forward and then 10 times backward, breathing normally throughout.

Stage 3

Steps

1. Raise both legs and keep them together throughout the exercise.
2. Bring your knees as close to your chest as possible.
3. Inhale, fully straighten the legs during the forward movement. Exhale, bring your knees as close to your chest as possible on the backward movement.
4. Practice three to five forward cycling movements and the same in reverse. Do not strain your breath. Gradually lower your legs together and relax. 

Benefits of Pada Sanchalanasana (Cycling Pose) 

1. Enhances hip and knee joint health.
2. Builds strength in abdominal and lower back muscles.
3. Tones thigh muscles effectively.
4. Aids in reducing excess fat around the waist.
5. Assists in restoring hip flexibility for women post-pregnancy.