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.


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


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