Goolf Ghoornan, also known as Ankle Crank or Ankle Rotation, is a yoga practice that involves rotating the ankles in a circular motion to improve ankle flexibility and mobility.
Overview
| English Name | Ankle Crank |
| Sanskrit Name | Goolf Ghoornan |
| Meaning | The Sanskrit word “Goolf” means ankle, while “Ghoornan” means rotation. |
| Base position | Sitting |
| Repetitions | 10 clockwise and anti-clockwise |
| Body Part | Feet, Ankles |
| Category | Pawanmuktasana Series 1 |
| Yoga Difficulty | Beginners |
| Category (English) | Antirheumatic yoga poses |
| Benefits | Loosens the ankle joint, and helps in returning the stagnant lymph and venous blood. It relieves tiredness and cramps, and help prevent venous thrombosis, especially in bedridden, post-operative patients. Improves ankle mobility, and is great for dancers & athletes to prevent ankle injury. |
| Precautions | Avoid practicing Goolf Ghoornan if you have an ankle injury or pain. |
How to do Goolf Ghoorman (Ankle Crank 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.
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.
- Improves ankle joint flexibility and range of motion.
- Increases blood flow and circulation to the ankles, which can reduce stiffness and pain.
- Helps to prevent and manage ankle injuries.
- Can be helpful for athletes, dancers, and anyone who uses their ankles frequently.
Precautions
- Avoid practicing Goolf Ghoornan if you have an ankle injury or pain.
- If you have any ankle-related medical conditions, consult your doctor or a qualified yoga teacher before practicing this sequence.
- Do not push your ankles beyond their natural range of motion, as this can cause injury.
- Practice the movements slowly and mindfully, avoiding any sudden or jerky movements.
In summary, Goolf Ghoornan is a simple and effective yoga practice for improving ankle flexibility and mobility. However, it is essential to practice this sequence with caution and awareness of your body to avoid any potential injuries.
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