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