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.


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


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