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Hatha Yoga
Pawanmuktasana Series
Anti-rheumatic Group
Goolf Chakra
Goolf Chakra
ankle rotation
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Instructions
Remain in the base position.
Keep the legs shoulder-width apart and straight.
Keep the heels on the ground throughout the practice.
Stage 1
Slowly rotate the right foot clockwise from the ankle 10 times and then repeat 10 times anti-clockwise.
Repeat the same procedure with the left foot.
Stage 2
Slowly rotate both feet together in the same direction.
Focus on rotating the feet and not the knees.
Practise 10 times clockwise and then 10 times anti-clockwise.
Stage 3
Keep the feet separated.
Slowly rotate both feet from the ankles together, but in opposite directions.
Do 10 rotations in one direction and then 10 rotations in the opposite direction.
Breathing
Inhale on the upward movement.
Exhale on the downward movement.
Awareness
On the rotation of the ankle and the breath.
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