Ankle Rotation- Goolf Chakra
Goolf Chakra (Ankle Rotation)
April 4, 2020
Janu Naman
April 4, 2020

Goolf Ghoornan (Ankle Crank)

Ankle Crank

Ankle Crank

Goolf Ghoornan (ankle crank)
Remain in the base position.
Bend the right knee and bring the foot towards the buttock.
Turn the knee out to the side and 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 to support the ankle.
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.
Repeat with the left foot placed on the right thigh.

Breathing: Inhale on the upward movement. Exhale on the downward movement.

Awareness: On the breath, mental counting and rotation.

Benefits: All the foot and calf asanas help in returning the stagnant lymph and venous blood. They thus relieve tiredness and cramp, and prevent venous thrombosis especially in bedridden, post-operative patients.
Janufalak Akarshan (kneecap contraction)
Stay in the base position.
Contract the muscle surrounding the right knee, drawing the kneecap back towards the thigh.
Hold the contraction for 3 to 5 seconds, counting mentally.
Release the contraction and let the kneecap return to its normal position.
Practise 5 times. Repeat with the left kneecap 5 times, then with both kneecaps together.

Breathing: Inhale while contracting. Hold the breath during contraction. Exhale while relaxing the knee muscles.

Awareness: On the breath, mental counting and contraction.
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