The Ankle rotation pose in Yoga also known as the Goolf Chakra 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 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.