Ankle rotation

Goolf Chakra

• Sit in the Seated Base Position (Prarambhik Sthiti).
• Keeping the legs straight, separate the feet so that they are shoulder width apart.
• Keep the heels on the floor during the whole practice.
• Without moving the ankles, for a moment, take the awareness into them.

Stage 1

• Mindfully rotate the right foot clockwise 5-10 times and then repeat anti-clockwise 5-10 times.
• In the same way, practice on the left side.

Stage 2

• Mindfully rotate both feet together in the same direction.
• Keep the knees still and focus the awareness in the ankle joints.
• Practice 5-10 times clockwise and anticlockwise.

Stage 3

• Mindfully rotate both feet together, in the opposite directions.
• Practice 5-10 times in one direction, then in the other.

Breathing

• Inhale with the upward movement.
• Exhale with the downward movement.

Awareness

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