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.