Pawanmuktasana part 1

GOOLF CHAKRA (ankle rotation)

• Remain In the base position. 
• Keep the legs shoulder width apart and straight. 
• Keep the heels on the ground throughout the practise. 
• STAGE 1 : slowly rotate the right foot clockwise from the ankle 10 times and repeat 10 times anti clockwise. 
• Repeat the same procedure with the left foot. 
• STAGE 2 : Slowly rotate both feet together in the same direction. 
• Focus on rotating the feet and not the knees. 
• Practise 10 times clockwise and then 10 times anti clockwise. 
• STAGE 3 : keep the feet separated. 
• Slowly rotate both feet from the ankles together, but in opposite directions. 
• Do 10 rotations in one direction and then 10 rotations in the opposite direction. 
• BREATHING  : inhale on the upward movement. 
• Exhale on the downward movement. 
• AWARENESS  : on the rotation of the ankle and the breath. 
• Om namaha 
• MURALI KONARI YOGA TEACHER