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Ankle Crank in Yoga - 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 Ankle Crank in Yoga – Goolf Ghooman

Ankle Crank in Yoga Goolf Ghooman Sitting position
Ankle Crank in Yoga Goolf Ghooman Sitting position
  • 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.

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