The Ankle rotation pose in Yoga also known as the Goolf Chakra is a part of the Pawanmuktasana series 1 ( Antirheumatic yoga poses). It is a very simple practice for beginners to open up the ankle joint and improve blood circulation in the legs. Following is a summary of the pose.
| English Name | Ankle Rotation |
| Sanskrit Name | Goolf Chakra |
| Base position | Sitting |
| Repetitions | 10 clockwise and anti-clockwise |
| Body Part | Feet, Ankles |
| Category | Pawanmuktasana Series 1 |
| Category (English) | Antirheumatic yoga poses |
| How to do the pose | Sit in the base position. Step 1: 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. Step 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. Step 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 | Inhale on the upward movement, exhale on the downward movement. |
| Benefits | Loosens the ankle joint, Stretches the ankle, Increases blood circulation in feet, Relieve tiredness and cramp, and help prevent venous thrombosis, especially in bedridden, post-operative patients. Help in returning the stagnant lymph and venous blood. |
| Precautions | It should be avoided by people having problems with ankles and feet. |
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.
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