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.