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.
- Straighten your arms and place them by the sides of the body, with the palms flat on the floor.
- Slowly fold the legs and raising the them into the air, begin cycling, making perfect vertical circles with both the feet—one by one.
- Inhale (Radhey) when you straighten the leg; exhale (Krishna) when you flex the knee and bring your thigh closer to the chest.
- Repeat 20 times clockwise and counterclockwise.
- Finally, come to Shavasan and relax.
- 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.
- Straighten your arms and place them by the sides of the body and the palms flat on the floor.
- Make sure that the legs remain joined together and the head on the floor throughout.
- Raising both the legs in the air, slowly bend them; now begin cycling, making perfect vertical circles.
- Inhale (Radhey) when the legs are straight; exhale (Krishna) when the legs are bent toward the chest.
- Repeat 10 times clockwise and counterclockwise.
- Finally, come to Shavasan and relax
- On your each breath synchronized with the movements of the legs
- On the pressure in the abdomen, hips, thighs, and lower back
- On the breaths flowing in and out and mental chanting of “Radhey Krishna” along with each breath
- Pada Sanchalanasan strengthens the abdominal and back muscles.
- It also helps reduce obesity.
- It helps remove constipation and acidity—thus stimulates the digestive fire in the stomach.
- Those with a recent history of an abdominal operation, or back problems should not do this with both legs together.
- As it creates tremendous pressure in the stomach, it should not be practiced by the patients with the heart ailments and blood pressure.
- Also, women at second or third trimester of pregnancy should not attempt this pose.
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