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Pawanmuktasana part 1

Murali K.
06/07/2020 0 0

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 
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