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 Ankle Crank in Yoga – Goolf Ghooman
- 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.
Breathing pattern while doing Ankle Crank in Yoga – Goolf Ghooman
- Inhale on the upward movement.
- Exhale on the downward movement.
Benefits of Ankle Crank in Yoga – Goolf Ghooman
- Loosens the ankle joint.
- Helps in returning the stagnant lymph and venous blood.
- Relieve tiredness and cramp, and help prevent venous thrombosis, especially in bedridden, post-operative patients.
Precautions
- Stop if the knee is aching or any sort of discomfort is felt.