The Ankle rotation pose in Yoga also known as the Goolf Chakra is a part of the Pawanmuktasana series 1 ( Antirheumatic yoga poses) 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 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.
- 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.
Breathing Pattern while doing the Ankle Rotation – Goolf Chakra
- Inhale on the upward movement.
- Exhale on the downward movement.
Benefits of Ankle Rotation – Goolf Chakra
- Loosens the ankle joint.
- Stretches the ankle.
- 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.
Antirheumatic Yoga Poses – Pawanmuktasana Part 1
The Ankle Rotation – Goolf Chakra is a part of the Pawanmuktasana Series I. This group of Yoga poses is also known as the antirheumatic poses. Pawanmuktasana series part 1 are a group of poses concerned with loosening up the joints of the body. These poses are excellent for those debilitated by rheumatism, arthritis, high blood pressure, heart problems, or other ailments where vigorous physical exercise is not advised. Pawanmuktasana parts 1,2,3 in Yoga is one of the most important groups of yoga poses or yoga asanas that have a very profound effect on the human body and mind and is thus a most useful tool for the yogic management of various disorders and maintenance of health. Ankle Rotation – Goolf Chakra is one of the poses in the full sequence (list below)
The sequence and all Antirheumatic Yoga poses – Pawanmuktasana part 1
- Padanguli Naman (Toe bending)
- Goolf Naman (Ankle bending)
- Goolf Chakra (Ankle rotation)
- Goolf Ghoornan (Ankle crank)
- Janu Naman (Knee bending)
- Janu Chakra (Knee Crank)
- Ardha Titali Asana (Half Butterfly pose)
- Shroni Chakra (Hip rotation)
- Poorna Titali Asana (Full butterfly yoga pose)
- Mushtika Bandhana (Hand Clenching)
- Manibandha naman (Wrist bending)
- Manibandha Chakra (Wrist joint rotation)
- Kehuni Naman (Elbow bending)
- Kehuni Chakra (Elbow rotation)
- Skandha Chakra (Shoulder socket rotation)
- Greeva Sanchalana (Neck movements)
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