Ankle bending

Goolf Naman

• Sit in the Seated Base Position (Prarambhik Sthiti).
• Without moving the ankles, for a moment, take the awareness into them.
• Bending from the ankle joints, mindfully move both feet backward and forward.
• Stretch the feet towards the floor to lengthen the shins, then draw the feet back towards the knees, elongating the calves.
• Hold each position for a few seconds.
• Repeat 5-10 times.

Breathing

• Inhale flex the foot backward.
• Exhale point the foot forward.

Awareness

• The sensations experienced in the foot, ankle, calf and leg.
• Synchronizing the movement with the breath.