1. Stand straight, feet shoulder-width apart or slightly closer, arms at the chest, elbows lowered.
2. Make a max straight wave with leg forward as high as possible and return to the starting position. Hereinafter, at the moment of raising the legs, one should exhale or hold the breath.
3. Perform 5 to 15 swings with the right foot forward, after which - the same number of swings with the left foot forward.
4. Make a swing with straight right foot back, keep the foot with the heel upwards. After 5-15 back leg lifts, repeat the same with your left foot.
5. From the same starting position, do swings with the straight right foot to the right. Complete 5 to 15 movements with the right foot and the same amount with the left.
6. If the previous three types of exercises were performed in a straight line, then now the swings are performed in a circular pattern. The right leg rises forward to the right, moves further to the right and up, just below the chest passes the extreme right position and further rises, shifting to the left. Passes the point of highest rise directly in front of the face, descending, sweeps further to the left and in an arc returns to its original position. Thus, a full circle is described with the right foot counterclockwise. The leg remains straight all the time.
7. Having completed from 3 to 10 circular swings with the right leg, do the same amount of swings with the left leg.
8. Again, circular swings with the right leg, but in the opposite direction i.e. if the right foot used to move counterclockwise, now it should follow the same path clockwise. Make from 3 to 10 such swings with the right leg, then the same amount with the left leg. Keep your legs straight all the time.
Leg swings, especially circular ones, are difficult enough for beginners, since they require considerable effort. However, they make the legs strong and mobile, relieve excess body fat, restore the normal functioning of the leg muscles and blood circulation in the legs, protect against sciatica, and support the work of internal organs.
After a long practice in wave movements, standing asanas are given without difficulty.
Text: From the book of Ar Eddar “The Beginning of Hatha Yoga”