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3 Simple Yoga Poses For Your Ankles

Ankle Yoga Poses

In this post we bring to you 3 simple Yoga poses for your ankles. Your ankles are one of the key weight-bearing parts of your body. The following 3 extremely simple yoga poses can help you with your ankles. They can be done by beginners.

Sitting Position while doing these poses

The following is the sitting position you should be in while doing the following 3 Yoga poses. They are sitting Yoga poses

Ankle Crank in Yoga Goolf Ghooman Sitting position

1. Ankle Rotation – Goolf Chakra

Ankle Rotation – Goolf Chakra

The Ankle rotation pose in Yoga also known as the Goolf Chakra is a part of the Pawanmuktasana series 1 ( Antirheumatic group ) mentioned in “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on the feet. It is a very simple practice for beginners to open up the ankle joint and improve blood circulation in the legs.

How to do the Ankle Rotation – Goolf Chakra

Sit in the base position with the legs outstretched and the feet together. Place the hands beside and slightly behind the buttocks.
Lean back a little, using the arms to support the back. Keep the spine straight.
Keep the legs shoulder-width apart and straight.
Keep the heels on the ground throughout the practice.
Stage I : 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.

2. Ankle Crank – Goolf Ghooman

Ankle Crank in Yoga - Goolf Ghooman

The ankle crank pose in Yoga also known as Goolf Ghooman is a part of the Pawanmuktasana series 1 ( Antirheumatic group ) mentioned in “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on the feet. It is a very simple practice for beginners to open up the ankle joint and improve blood circulation in the legs.

How to do the Ankle Crank Pose in Yoga

  • Sit in the base position with the legs outstretched and the feet together. Place the hands beside and slightly behind the buttocks.
  • Lean back a little, using the arms to support the back. Keep the spine straight.
  • Bend the right knee and bring the foot towards the groin.
  • Turn the knee out to the side and if there is no strain, gently place the foot on the left thigh.
  • Make sure the ankle is far enough over the thigh to be free for rotation.
  • Hold the right ankle with the right hand. Hold the toes of the right foot with the left hand.
  • With the aid of the left hand, slowly rotate the right foot 10 times clockwise, then 10 times anti-clockwise.
  • Change the leg and repeat with the left foot placed on the right thigh.

3. Ankle Bending – Goolf Naman

Ankle Bending Pose in Yoga - Goolf Naman

The ankle bending pose in Yoga, Goolf Naman is a part of the Pawanmuktasana series 1 ( Anti – rheumatic group ) mentioned in “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on the feet. It is a very simple practice for beginners to open up the ankle joint and improve blood circulation in the legs.

How to do Ankle Bending in Yoga

  • Sit in the base position with the legs outstretched and the feet together. Place the hands beside and slightly behind the buttocks.
  • Lean back a little, using the arms to support the back. Keep the spine straight.
  • Slowly move both feet backward and forward, bending them from the ankle joints.
  • Try to stretch the feet forward to touch the floor and then draw them back towards the knees.
  • Hold each position for a few seconds.
  • Repeat 10 times.

Breathing Pattern to Follow While Doing the Yoga Poses for Ankles

  • Inhale on the upward movement. 
  • Exhale on the downward movement.

Precaution

  • In case you are feeling any pain, you should stop immediately or consult a doctor
  • If you’ve had an ankle injury, consult a doctor before beginning this.

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