Ankle Bending Pose in Yoga - 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 Pose – Goolf Naman

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

Benefits of the Ankle Bending Pose Goolf Naman

  • Stretches the angle. 
  • Loosens the ankle joint.
  • Increases blood circulation in feet.
  • Help in returning the stagnant lymph and venous blood. 
  • Relieve tiredness and cramp, and help prevent venous thrombosis, especially in bedridden, post-operative patients.

Precautions to take

  • Stop immediately if unusual pain is experienced.

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