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Ankle Rotation – Goolf Chakra

Ankle Rotation – Goolf Chakra

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

Sitting position for Ankle Rotation – Goolf Chakra
  1. Sit in the base position with the legs outstretched and the feet together. Place the hands beside and slightly behind the buttocks.
  2. Lean back a little, using the arms to support the back. Keep the spine straight.
  3. Keep the legs shoulder-width apart and straight. 
  4. Keep the heels on the ground throughout the practice. 
  5. 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. 
  6. 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. 
  7. 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

Benefits of Ankle Rotation – Goolf Chakra

Antirheumatic Yoga Poses – Pawanmuktasana Part 1

The antirheumatic poses in yoga also known as 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.

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