Pad Vrittasan (Leg Rotation)

Procedure 

• Lie flat on your back with both your legs together and touch the outer sides of the thighs with your palms, i.e. Simple Supine Pose.
• Keep your palms flat on the floor on either side of the body.
• Gently, raise the right leg and rotate it sideways as if you are creating several vertica circles in the air.
• Make sure the other leg remains straight throughout the asan.
• Inhale (Radhey) during the lower half circle and exhale (Krishna) during the upper half circle.
• Repeat 10 times in either direction—clockwise and counterclockwise.
• Then comfortably, lower the leg down to the floor.
• Now, repeat the same method with the left leg and rotate 10 times in either direction.
• Lastly, come into Shavasan and relax.

Variation - 1

• Lie flat on your back with both your legs together and touch the outer side of the thighs with your palms, i.e. Simple Supine Pose.
• Keep your palms flat on the floor on either side of the body.
• Gradually, raise both the legs and rotate them sideways as if you are creating several vertical circles in the air.
• Inhale (Radhey) during the lower half circle; exhale (Krishna) during the upper half circle.
• While bringing the legs upward, do not raise the back.
• Make sure the legs remain locked at the knees throughout the practice.
• Repeat 10 times in either direction—clockwise and counterclockwise.
• At last come to shavasan and relax well.

Awareness

• On the rotation of the legs synchronized with breathing in and out
• On the effects on the hips and abdomen
• On chanting the Sacred Names “Radhey Krishna” with your each breath

Benefits

• Pada Vrittasan is quite useful for developing flexibility of the hip joints. 
• It makes the body slim by reducing fat.
• It also gives exercise to the abdominal, spinal, and thigh muscles.
• It is highly effectual for sciatic patients.

Contraindications

• Patients with high blood pressure, heart ailments, peptic ulcer, and abdominal surgery should not try it. 
• Also, females at second and third trimesters of pregnancy, and those passing through a menstrual period should also avoid this pose.