Shapeshifter Yoga Challenge #2 — Double-Legged Cycling

Written by Kris Fondran

It’s time for another Shapeshifter Yoga Challenge. That’s when we take people who think yoga is for granola crunching sissies and teach them the real meaning of connecting with their breath…

If you enjoyed our previous installment on the Raised Leg Pose, you’re gonna love this one!

We’ve all done a version of “cycling” at some time in our lives: in gym class, as children, or as punishment if you were a bad boy scout like Ryan.

This variation will challenge and strengthen your abdominals and lower back, even as it reminds you of your childhood.

Note: You may want to place your hands under your low back for additional support. If you feel any discomfort in your low back, perform the cycling movement with one leg at a time.

    1. Begin lying on your back with your body in line and with your palms turned down.
    2. Relax your shoulders and upper body.
    3. Bring your awareness to your abdominal muscles.

    1. On an inhalation, bring your knees to your chest.

    1. Continue to inhale and straighten your legs.
    2. Remain aware of your abdominal muscles throughout. Check to see if your arms and shoulders are still relaxed.

    1. On an exhalation, begin to slowly lower your legs.
    2. You might need to take more than one breath, depending on how slowly you lower your legs. The slower you lower, the greater the challenge!

  1. If possible, keep your legs from touching the ground and move right in to the next repetition.

Repeat the movement up to 10 times. Then rest for a few breaths and repeat up to 10 times in the opposite direction.

Add Double-Legged Cycling to your routine to strengthen your core and protect yourself against lower back pain.

Give it a try and let us know how you did in the comments below!

Next => Full Body Yoga Routine To Tone Your Body & Flatten Your Belly

About the author

Kris Fondran


  • I just had open surgery of hernia 3 months ago. I am just curious if its okay that i do this exercise since i cannot do cardio yet.

    • Avoid any abdominal exercises unless cleared by doctor. Double legged cycling is will be too much on the abdomen.
      Any of the beginning part ( the warm up) of the Shapeshifter program that DOESN”T have to do with the abdomen should be okay but if there is any discomfort during or after then discontinue.


  • I’ve just started doing the yoga poses on your yoga starter kit, and I love how I feel :). I will move on to the shapeshifter program in a couple of weeks. I was just wondering if it’s safe for me to do those moves, because I have scoliosis. What do you think?

  • Hello,
    I have a mild uterine prolapse and have been told not to attempt crunches or leg lifts etc as it strains the pelvic floor. How do I strengthen my abdominals and pelvic floor at the same time without these exercises.
    Thank you.

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