Stage I

• Lie down in supine position(head facing the sky).
• Raise the right leg 5 cm from the ground, keeping the knee straight.
• Rotate the entire leg clockwise 10 times in as large a circle as possible and slowly.
• The heel should not touch the floor at any time during the rotation.
• Rotate 10 times in the opposite direction. Repeat with the left leg.Do not strain.
• Rest in the base position introducing abdominal breathing until the respiration returns to normal.

Stage 2:

• Bend and Raise both legs together.
• Keep them together throughout the practice.
• Rotate both legs clockwise and then anti-clockwise 3 to 5times.
• The circular movement should be as large as possible.

Breathing: Breathe normally throughout the practice. Awareness: On the mental counting of each round, rotation of the leg(s) and on the effects of the asana on the hips and abdomen.

Benefits:

• It strengthen abdominal and lower back muscles.
• It loosens hip muscles.

Guidelines-

• People with lower back pain should avoid this.
• Stage should not be performed with straight legs.