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.
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