Mushtika Bandhana (hand clenching)

Sit in the base position or a cross-legged pose.
Hold both arms straight in front of the body at shoulder
level.
Open the hands, palms down, and stretch the fingers as
wide apart as possible.
Close the fingers to make a tight fist with the thumbs
inside.
The fingers should be slowly wrapped around the thumbs.
Again open the hands and stretch the fingers.
Repeat 10 times.

Breathing: Inhale on opening the hands.
Exhale on closing the hands.

Awareness: On the stretching sensation and movement, and
the breath.

Benefits:

• Helps in developing a firm grip.
• Quite helpful whose hands tremble while writing.
• Immensely useful for Tennis, Cricket and Badminton players.
• Also helpful for computer operators.

Poorna Titali Asana (full butterfly)

Sit in the base position.
Bend the knees and bring the soles of the feet together,
keeping the heels as close to the perineum as possible.
Fully relax the inner thigh muscles.

Stage I : Clasp the feet with both hands.
Gently move the knees up and then down towards the
floor, but do not use any force.
Practise up to 30 up and down movements.

Stage 2: Keep the soles of the feet together.
Place the hands on the knees.
Using the hands, gently push the knees down towards the
floor, allowing them to spring up again.
Do not force this movement.
Repeat 10 to 30 times. Straighten the legs and relax.

Breathing: Normal breathing, unrelated to the practice.

Awareness: On the hip joint, movement and relaxation.

Contra-indications: People with sciatica and sacral conditions
should avoid this asana.

Benefits: Both stages prepare the legs for mastery of
padmasana and other meditative asanas. The inner thigh
muscles hold a lot of tension which is relieved by these
asanas. They also remove tiredness due to long hours of
standing and walking.

Shroni Chakra (hip rotation)

Sit in the same starting position as for ardha titali asana
with the right foot on the left thigh.
Use the right hand to rotate the right knee in a circle and
make the circular movement as large as possible.
The index finger may be pointed out and used as a guide
to perfection of the circular movement.
Practise 10 rotations clockwise and then 10 rotations anti-
clockwise.
Straighten the leg slowly.
Repeat with the left leg.

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

Awareness: On the rotation of the knee, ankle and hip joint,
and the breath.

Ardha Titali Asana (half butterfly)

Sit in the base position.
Bend the right leg and place the right foot comfortably on
the left thigh.
Place the right hand on top of the bent right knee.
Hold the toes of the right foot with the left hand.
This is the starting position.

Stage I: with breath synchronization 
While breathing in, gently Inove the right knee up towards
the chest. Breathing out, gently push the knee down and
try to touch the knee to the floor.
The trunk should not move.
Do not force this movement in any way.
The leg muscles should be passive, the movement being
achieved by the exertion of the right arm.
Slowly practise 10 up and down movements.

Awareness: On the movement of the knee, ankle and hip
joints, relaxation of the inner thigh muscles, and the breath.

Stage 2: without breath synchronization
Remain in the same position with the right leg on the left thigh.
Relax the right leg muscles as much as possible.
Push the right knee down with the right hand and try to
touch the knee to the floor.
Do not strain.
Let the knee spring up by itself.
The movement is achieved by use of the right arm only.
Practise 30 up and down movements in quick succession.
Breathing should be normal and unrelated to the practice.
Repeat stages 1 and 2 and the unlocking procedure (see note below) with the left leg.

Awareness: On the movement of the knee, ankle and hip
joints and relaxation of the inner thigh muscles.

Benefits: This is an excellent preparatory practice for loos-
ening up the knee and hip joints for meditative poses.
Those people who cannot sit comfortably in cross-legged
positions should practise ardha titali asana daily, both
morning and evening.

Practice note: Gently straighten the leg after completing the
practice, then again slowly and carefully bend it once,
bringing the heel near the groin, then stretch the leg in
front fully.
This procedure will ensure that the knee joint is realigned
correctly.

janu Chakra (knee crank)

Sit in the base position. 

JANU CHAKRA 

Bend the right knee and bring the thigh near the chest. 

Place the hands under the right thigh and interlock the 

fingers or cross the arms holding the elbows. 

Raise the right foot from the ground. 

Rotate the lower leg from the knee in a large circular 

movement; try to straighten the leg at the top of the upward 

movement. 

The upper leg and trunk should be completely still. 

Rotate I 0 times clockwise and then I 0 times anti-clockwise. 

Repeat with the left leg. 

Breathing: Inhale on the upward movement. 

Exhale on the downward movement. 

Awareness: On the movement and perfection of circular 

rotation, and the breath. 

Benefits: Since the knee joint bears the whole weight of the 

body and has no strong muscles for support, it is most 

vulnerable to injuries, sprains and osteoarthritis. All the 

knee asanas strengthen the quadriceps muscle and the 

ligaments around the knee joint. These asanas rejuvenate 

the joint by activating the healing energies.

Janu Naman (knee bending)

Stage I: Stay in the base position. Bend the right knee, bringing
the thigh near the chest and clasp the hands under the
right thigh.
Straighten the right leg, pulling up the kneecap.
Keep the hands under the thigh, but straighten the arms.
Keep the heel about 10 ems off the floor.
Again bend the right knee so that the thigh comes close to
the chest and the heel near the groin.
Keep the head and spine straight.
This is one round.
Practise 10 rounds with the right leg and then 10 rounds
with the left leg.

Stage 2: Bend both knees together, bringing the thighs near
the chest and place the feet on the floor in front of the
groin.
Hold the backs of the thighs.
Raise the feet slightly from the floor and balance on the
buttocks.
Straighten the legs as much as you can without straining.
The arms straighten naturally while the hands continue to
support the thighs.
Point the toes forward.
The hands and arms should support and maintain the
stability of the body. Keep the head and spine upright.
Remain in the position for a few seconds.
Bend the knees and bring the legs back to the starting
position, keeping the heels slightly above the floor.
Draw the toes back towards the shins.
This is one round.
Practise 5 to 10 rounds, keeping the heels off the floor
throughout the practice.
Breathing: Inhale while straightening the legs.
Exhale while bending the legs.
Awareness: On the knee bend and associated movement and
balance, and the breath.

Contra-indications:
 Stage 2 is a strenuous practice and should
not be attempted by people with weak abdominal muscles,
back conditions, high blood pressure or heart conditions.

Janufalak Akarshan (kneecap contraction)

Stay in the base position.
Gently 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 10 times. Repeat with the left kneecap 10 times,
then with both kneecaps together.

Breathing: Inhale while contracting.
Exhale while relaxing the knee muscles.
Awareness: On the contraction and the breath.

GOOLF GHOORNAN

Goolf Ghooman (ankle crank)

Remain in the base position.
Bend the right knee and bring the foot towards the groin.
Tum the knee out to the side and if there is no strain,
gently 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.
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.
Change the leg and repeat with the left foot placed on the
right thigh.

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

Awareness: On the rotation and the breath.

Benefits: All the foot and calf asanas help in returning the
stagnant lymph and venous blood. They thus relieve
tiredness and cramp, and help prevent venous thrombosis,
especially in bedridden, post-operative patients.

Goolf Chakra (ankle rotation)

Remain in the base position.
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: Inhale on the upward movement.
Exhale on the downward movement.
Awareness: On the rotation of the ankle and the breath.

Benefits

• Goolf Ghoornan or Ankle Crank is the easiest and most comfortable of the meditation postures. It can be utilized without ill effect by persons who are unable to sit in the more difficult meditation postures.
• It facilitates mental and physical balance without causing strain or pain.
• This pose is good for practice of meditation and pranayama.
• Goolf Ghoornan or Ankle Crank is the easiest alternative for those who have tight hips and cannot sit in advanced postures.
• Ankle Crank brings a sense of calm and peace through your mind and body.
• This pose helps in relaxing your brain.
• Your back becomes stronger and steadier. With regular practice of this pose.
• Goolf Ghoornan gives your knees and ankles a good stretch.
• This pose helps in broadening of chest and collar bones
• Your body alignment is improved with regular practice of Goolf Ghoornan or Ankle Crank.
• Practicing Ankle Crank helps elongate your spine.
• While practicing this pose, you will feel the stress, tension and anxiety melting from your body.
• Goolf Ghoornan helps in balancing the mind, increases the power of concentration, and induces physical and mental relaxation quickly. The thinking process becomes very clear and precise with regular practice of Matsya kridasana or The Flapping Fish Pose.
• It refreshes and rejuvenates you and also relieves you of stress and mild depression.
• This pose helps in increasing flexibility during difficult situations.

Goolf Naman (ankle bending)

Prarambhik Sthiti (base position)
Sit with the legs outstretched, feet close together but not
touching.
Place the palms of the hands on the floor to the sides, just
behind the buttocks.
The back, neck and head should be comfortably straight.
Straighten the elbows.
Lean back slightly, taking the support of the arms.
Close the eyes and relax the whole body in this position.

Goolf Naman Remain in the base position.
Slowly move both feet backward and fotward, bending
them from the ankle joints. Try to stretch the feet fotward
to touch the floor and then draw them back towards the

knees. Hold each position for a few seconds.
Repeat 10 times.

Breathing: Inhale as the feet move backward.
Exhale as the feet move fotward.

Awareness: On the stretch in the foot, ankle, calf and leg, and
the breath.

Spiritual Awareness: The Spiritual Awareness while practicing Gulf Naman or Ankle Bending should be on Swadhisthana Chakra or The Sacral Chakra. Svadhishthana contains unconscious desires. It is said that to raise the Kundalini Shakti or the energy of consciousness.

Benefits: 

• Padanguli Naman & Gulf Naman (Toe & Ankle Bend) stretches the calves, hamstrings, hips thighs and the groin thereby strengthening the pelvic area.
• This pose increases the strength of the knees by the stretch they get while in the final position.
• Padanguli Naman & Gulf Naman (Toe & Ankle Bend) also strengthens the abdominal muscles and massages the intestines and internal organs of the digestive system and thereby improves digestion.
• This pose is also very helpful for females who are menstruating as this helps in relieving the discomfort.
• It helps in the stimulation of the prostate gland and helps in treating ailments of the Prostrate.
• This asana is very helpful for people suffering from minor back ailments as this asana helps in relieving the pain.
• This pose also helps in reducing ailments of the respiratory system as it helps in increasing the lung capacity of your body when it is practiced with proper breathing techniques.
• It is a full body energizer and revitalize and it improves your concentration.
• Padanguli Naman & Gulf Naman (Toe & Ankle Bend) helps in balancing the mind, increases the power of concentration, and induces physical and mental relaxation quickly.
• The thinking process becomes very clear and precise with regular practice of this asana.
• It also helps in getting rid of stress and mild depression.
• It also helps in getting rid of Constipation with regular practice.
• Padanguli Naman & Gulf Naman (Toe & Ankle Bend) is also very helpful for people suffering from Diabete

Precautions:

• People with injured or weak knees should not practice Padanguli Naman & Gulf Naman (Toe & Ankle Bend) as a lot of stress is put on the knees.
• You should also avoid practicing this pose if you have an injury to the ankle.
• People with very tight hamstrings should practice this pose with extreme caution as it can cause strain and pain when stretched excessively.
• Get out of the pose if you feel a sudden sharp and shooting pain in your legs.
• If you have any doubts about your condition, consult a physician before practicing Padanguli Naman & Gulf Naman (Toe & Ankle Bend) and always practice asana under the supervision of a trained yoga expert.
• Do not over exert yourself while practicing this pose. Do not push yourself beyond the limits. Go only as far as your body allows.
• You should also not perform this asana if you have any serious and chronic spinal problems like lumbar spondylitis.
• You should not practice this pose if you are suffering from diarrhea or if you have had any recent episodes of diarrhea.
• Pregnant women should not practice this pose.
• People suffering from peptic ulcer, hernia, intestinal tuberculosis and other such conditions are also advised not to practice this asana.
• High blood pressure patients should not practice this pose.
• People with chronic heart conditions should also not practice Padanguli Naman & Gulf Naman (Toe & Ankle Bend).
• People suffering from cerebral thrombosis should also not practice this asana.

Padanguli Naman (toe bending)

              

 Prarambhik Sthiti (base position)
Sit with the legs outstretched, feet close together but not
touching.
Place the palms of the hands on the floor to the sides, just
behind the buttocks.
The back, neck and head should be comfortably straight.
Straighten the elbows.
Lean back slightly, taking the support of the arms.
Close the eyes and relax the whole body in this position.

                 

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. 

Be aware of the toes. Move only the toes of both feet slowly 

backward and fotward, keeping the feet upright and the 

ankles relaxed and motionless. 

Hold each position for a few seconds. 

Repeat 10 times. 

Breathing: Inhale as the toes move backward. 

Exhale as the toes move fotward. 

Awareness: On the stretching produced by the movement and 

the breath.

 Benefits 

• *Ankle bending exercises are very helpful in lowering the possibility of developing painful conditions like ankle arthritis. People suffering from arthritis can also benefit greatly by regularly practicing these exercises.
• *The stretching in these exercises helps prevent muscle injury and fatigue.
• Soreness in the ankles due to overuse reduces with these ankle stretches.
• *Ankle bending exercises help maintain the lower extremities of the body in good health and also improve blood circulation in the area.
• *They keep the muscles in the legs and feet flexible and strong.
• *The stretching in these exercises is a good way of relieving lower back pain