Bicycle Poses

bicycle pose Bicycle Pose (Straight)

Instructions
- Lie flat with knee bent 90 degrees upward, legs closed together and toes pointed back. Rest your palms beside your torso for movement control.
- Breathing easily, straighten then draw back your legs alternately in a straight direction as you were riding a bike, actively pressing your soles forward when straightening your leg.
- Reach the straightened leg as close as possible to the ground without touching it. Keep it parallel with the floor.

Note
- Slow down your pace and coordinate your breathing with each movement, e.g. exhale and straighten your right leg while inhale and straighten the left.

Bicycle Pose (Reversed)

Instructions
- Follow up the Straight Bicycle Pose.
- Breathing easily, draw back then straighten your right leg and left leg alternately in a reversed direction, with your sole pressed actively forward.
- Reach the straightened leg as close as possible to the ground without touching it. Keep it parallel with the floor.

Note
- As you inhale, feel the abs muscles moving outward and feel them contracted as you exhale.

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